Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pancakes, whole wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pancakes, whole wheat, dry mix, incomplete	12%	3%	85%

Macro Nutrients

	Frozen Broccoli Spears	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	2% 57.5kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.7% 2.6g	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	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.8% 0.48g	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	113% 147g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	29% 21g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	11% 6.07g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pancakes, whole wheat, dry mix, incomplete	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	65.3% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.4% 0.23mg	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	41.7% 167μg	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	0% 0mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pancakes, whole wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	62.6% 0.56mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	224% 1566mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	216% 3239mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pancakes, whole wheat, dry mix, incomplete per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Pancakes, whole wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Pancakes, whole wheat, dry mix, incomplete:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 5 times more Vitamin E and 92.2 times more Vitamin K than Pancakes, whole wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole wheat, dry mix, incomplete contain 5.5 times more Vitamin B1, 7.9 times more Vitamin B2 and 17.1 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pancakes, whole wheat, dry mix, incomplete provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Pancakes, whole wheat, dry mix, incomplete have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pancakes, whole wheat, dry mix, incomplete:

• 7 ounces of Frozen Broccoli Spears have 8.6 times more Water than Pancakes, whole wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole wheat, dry mix, incomplete contain 3.9 times more Calcium, 7.9 times more Copper, 9.9 times more Iron, 5.3 times more Magnesium, 13.4 times more Phosphorus, 1.5 times more Potassium, 10 times more Selenium, 96 times more Sodium and 4.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 6.9 times more Omega 3 than Pancakes, whole wheat, dry mix, incomplete.
• While 7 oz of Pancakes, whole wheat, dry mix, incomplete contain 12.1 times more Energy, 13.9 times more Carbohydrate, 7.2 times more Sugars, 2.6 times more Fiber and 3.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Pancakes, whole wheat, dry mix, incomplete provide inadequate amounts of Omega 6 in seven ounces.