Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Frozen Broccoli Spears	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	2% 57.5kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	31% 9.92g	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	19% 3.2g	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	98% 128g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	49.6% 36g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11% 6.07g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.6% 0.15mg	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	32.2% 129μg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	49% 0.44mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	111% 2.55mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3 and 1.4 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Calcium, 2.2 times more Potassium and 20.7 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 6.2 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, 1.4 times more Selenium, 27.7 times more Sodium and 3.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Omega 3 and 1.6 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 17.3 times more Energy, 73 times more Fat, 96.1 times more Saturated Fat, 43.5 times more Omega 6, 12 times more Carbohydrate, 12.3 times more Sugars and 1.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6