Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	2% 57.5kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	47% 61.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	54% 39g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.43mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	11.2% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.7% 117mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Desserts, apple crisp, prepared-from-recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Frozen Broccoli Spears have 2 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 4.4 times more Vitamin B6, 5.9 times more Vitamin B9, 31 times more Vitamin C, 3.6 times more Vitamin E and 24.7 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 1.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Frozen Broccoli Spears have 2 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, 1.9 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 2 times more Copper, 1.8 times more Selenium and 20.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Desserts, apple crisp, prepared-from-recipe contain similar levels of Calcium and Iron per seven ounces.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Omega 3, 2.1 times more Fiber and 1.7 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 5.6 times more Energy, 10.1 times more Fat, 13.2 times more Saturated Fat, 29.1 times more Omega 6, 5.8 times more Carbohydrate and 13.4 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6