Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Frozen Broccoli Spears	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	2% 57.5kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	96% 125g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	95% 69g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	3.05% 0.04mg	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	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0.44% 0.4mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	76.7% 0.69mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	32% 0.74mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Syrups, chocolate, fudge-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Syrups, chocolate, fudge-type:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 8.8 times more Vitamin B6, 23.5 times more Vitamin B9, 341.5 times more Vitamin C and 40.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 and 1.9 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Syrups, chocolate, fudge-type:

• 7 ounces of Frozen Broccoli Spears have 4.2 times more Water than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 9.7 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 20.4 times more Sodium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Syrups, chocolate, fudge-type contain similar levels of Calcium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5.2 times more Omega 3 than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 12.1 times more Energy, 26.2 times more Fat, 76.5 times more Saturated Fat, 11.8 times more Carbohydrate, 23.7 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Syrups, chocolate, fudge-type offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in seven ounces.