Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pie fillings, cherry, low calorie

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie fillings, cherry, low calorie	6%	3%	91%

Macro Nutrients

	Frozen Broccoli Spears	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.33% 0.32g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0% 0g	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	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	25% 18g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.48% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	4.12% 0.054mg	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	2% 7.94μg	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	6.17% 5.56mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	18.5% 0.17mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	4.9% 0.11mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie fillings, cherry, low calorie per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Pie fillings, cherry, low calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Pie fillings, cherry, low calorie:

• 7 ounces of Frozen Broccoli Spears have 5.7 times more Vitamin A, 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B5, 6.5 times more Vitamin B6, 23.5 times more Vitamin B9, 24.4 times more Vitamin C, more Vitamin E and more Vitamin K than Pie fillings, cherry, low calorie.
• 7 ounces of Pie fillings, cherry, low calorie have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Pie fillings, cherry, low calorie have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pie fillings, cherry, low calorie:

• 7 ounces of Frozen Broccoli Spears have 3.7 times more Calcium, 2.2 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 3.9 times more Phosphorus, 2.1 times more Potassium, 19 times more Selenium and 4.9 times more Zinc than Pie fillings, cherry, low calorie.
• While 7 oz of Pie fillings, cherry, low calorie contain 2.3 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie fillings, cherry, low calorie contain similar levels of Water per seven ounces.
• 7 ounces of Pie fillings, cherry, low calorie lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3, 2.5 times more Fiber and 3.7 times more Protein than Pie fillings, cherry, low calorie.
• While 7 oz of Pie fillings, cherry, low calorie contain 2.2 times more Carbohydrate and 6.2 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Pie fillings, cherry, low calorie provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Pie fillings, cherry, low calorie provide inadequate amounts of Energy and Omega 6 in seven ounces.