Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Frozen Broccoli Spears	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.54% 0.091g	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	32.3% 42g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	50% 36.3g	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	24% 17.5g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	11% 6.07g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	3.66% 0.048mg	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	0.5% 2μg	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	1.54% 1.4mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	78% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	6.17% 0.056mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.6% 0.13mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sweet Cucumber Pickles per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Sweet Cucumber Pickles:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin A, 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B5, 7.3 times more Vitamin B6, 94 times more Vitamin B9, 97.6 times more Vitamin C, 3.8 times more Vitamin E and 2.2 times more Vitamin K than Sweet Cucumber Pickles.
• 7 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Sweet Cucumber Pickles:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 3.3 times more Phosphorus, 2.5 times more Potassium, more Selenium and 2.8 times more Zinc than Sweet Cucumber Pickles.
• While 7 oz of Sweet Cucumber Pickles contain 1.5 times more Calcium and 26.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet Cucumber Pickles contain similar levels of Water per seven ounces.
• 7 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Omega 3, 3 times more Fiber and 5.3 times more Protein than Sweet Cucumber Pickles.
• While 7 oz of Sweet Cucumber Pickles contain 3.1 times more Energy, 4 times more Carbohydrate and 12.4 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in seven ounces.