Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Frozen Broccoli Spears	Fruit syrup	Recommended Dietary Allowance
Energy	2% 57.5kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0% 0g	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	130% 169g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	145% 105g	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	0.52% 0.2g	38g per day for Men 19-50 years
Protein	11% 6.07g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fruit syrup	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	0.15% 0.024mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	0.15% 0.002mg	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	0% 0μg	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	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fruit syrup	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	3.97% 0.036mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.26% 0.12mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fruit syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Fruit syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Fruit syrup:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.2 times more Vitamin B1, 9.5 times more Vitamin B2, 38.5 times more Vitamin B3, 24.2 times more Vitamin B5, 175 times more Vitamin B6, more Vitamin B9, 42.7 times more Vitamin C, 135 times more Vitamin E and 1014 times more Vitamin K than Fruit syrup.
• 7 ounces of Fruit syrup have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Fruit syrup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Fruit syrup:

• 7 ounces of Frozen Broccoli Spears have 5.1 times more Calcium, 2 times more Copper, 18 times more Iron, 16 times more Magnesium, 4.2 times more Manganese, more Phosphorus, 35.7 times more Potassium, 2.4 times more Selenium, 1.3 times more Zinc and 6.1 times more Water than Fruit syrup.
• 7 ounces of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3, 30 times more Fiber and more Protein than Fruit syrup.
• While 7 oz of Fruit syrup contain 11.8 times more Energy, 15.9 times more Carbohydrate and 36.1 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Fruit syrup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Fruit syrup provide inadequate amounts of Omega 6 in seven ounces.