Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Frozen Broccoli Spears	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	2% 57.5kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	10% 1.7g	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	117% 152g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13.3% 9.66g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.07g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	47% 7.54mg	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	58% 0.75mg	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	49.6% 198μg	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	8.38% 7.54mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16% 0.14mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20.8% 87.3mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Tart, breakfast, low fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Tart, breakfast, low fat:

• 7 ounces of Frozen Broccoli Spears have 18 times more Vitamin C, 2.5 times more Vitamin E and 253.5 times more Vitamin K than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 5 times more Vitamin A, 4 times more Vitamin B1, 4.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tart, breakfast, low fat provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Frozen Broccoli Spears as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Tart, breakfast, low fat:

• 7 ounces of Frozen Broccoli Spears have 3.8 times more Potassium, 1.2 times more Zinc and 7.5 times more Water than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 2 times more Copper, 4.8 times more Iron, 2.8 times more Magnesium, 1.6 times more Phosphorus, 6.8 times more Selenium and 21.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tart, breakfast, low fat contain similar levels of Calcium per seven ounces.
• 7 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5.4 times more Omega 3 and 2 times more Fiber than Tart, breakfast, low fat.
• While 7 oz of Tart, breakfast, low fat contain 12.8 times more Energy, 17.6 times more Fat, 26.8 times more Saturated Fat, 23.1 times more Omega 6, 14.4 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3