Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Lupins	37%	22%	41%

Macro Nutrients

	Frozen Broccoli Spears	Lupins	Recommended Dietary Allowance
Energy	2% 57.5kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.17% 2.3g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	23.3% 3.96g	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	61.6% 80g	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	99% 37.5g	38g per day for Men 19-50 years
Protein	11% 6.07g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Lupins	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	54.5% 0.71mg	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	176% 704μg	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	10.6% 9.53mg	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	NA	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	Lupins	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	225% 2.03mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	206% 4.73mg	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	125% 873mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	85.7% 9.43mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Lupins per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A and 14.2 times more Vitamin C than Lupins.
• While 7 oz of Raw Lupins contain 8.9 times more Vitamin B1, 1.9 times more Vitamin B2, 4.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Frozen Broccoli Spears.
• 7 ounces of Lupins have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Lupins have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Lupins:

• 7 ounces of Frozen Broccoli Spears have 8.7 times more Water than Lupins.
• While 7 oz of Raw Lupins contain 4.3 times more Calcium, 28.4 times more Copper, 6.1 times more Iron, 12.4 times more Magnesium, 9.3 times more Manganese, 7.5 times more Phosphorus, 4.1 times more Potassium, 4.3 times more Selenium and 14 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lupins contain 12.8 times more Energy, 28.6 times more Fat, 22.2 times more Saturated Fat, 3.6 times more Omega 3, 53.9 times more Omega 6, 7.5 times more Carbohydrate, 6.3 times more Fiber and 11.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6