Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Incaparina, dry mix (corn and soy flours), unprepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Frozen Broccoli Spears	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	2% 57.5kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	92% 120g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	51.7% 19.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	390% 3513μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	105% 1.37mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	124% 2.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	NA	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	119% 1191mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	135% 1.2mg	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	546% 43.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	138% 3.18mg	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	150% 1052mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	415% 45.6mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Incaparina, dry mix (corn and soy flours), unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Incaparina, dry mix (corn and soy flours), unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Incaparina, dry mix (corn and soy flours), unprepared:

• 7 ounces of Frozen Broccoli Spears have 3.8 times more Vitamin E than Incaparina, dry mix (corn and soy flours), unprepared.
• While 7 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 31.1 times more Vitamin A, 26.8 times more Vitamin B1, 5.4 times more Vitamin B2, 58.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin B12 than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Incaparina, dry mix (corn and soy flours), unprepared:

• 7 ounces of Frozen Broccoli Spears have 12.1 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While 7 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 14.6 times more Calcium, 16.9 times more Copper, 30.6 times more Iron, 13.8 times more Magnesium, 6.3 times more Manganese, 9 times more Phosphorus, 4.1 times more Potassium, 7.6 times more Selenium and 67.6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 13.1 times more Energy, 16.4 times more Fat, 11.3 times more Carbohydrate, 3.3 times more Fiber and 7.1 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy