Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Frozen Broccoli Spears	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	300% 4.8g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	132% 22.4g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	101% 73g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Toppings, nuts in syrup	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	27% 0.35mg	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	13% 51.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	119% 1.07mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	104% 2.4mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Toppings, nuts in syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Toppings, nuts in syrup:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.2 times more Vitamin B3, 3.6 times more Vitamin B9, 227.7 times more Vitamin C, 5.9 times more Vitamin E and 112.7 times more Vitamin K than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 2.5 times more Vitamin B1 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Toppings, nuts in syrup provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Toppings, nuts in syrup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Toppings, nuts in syrup:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Potassium and 6.2 times more Water than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 15 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 2.5 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Toppings, nuts in syrup contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Fiber than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 15.4 times more Energy, 64.7 times more Fat, 37.7 times more Saturated Fat, 19.4 times more Omega 3, 305.4 times more Omega 6, 10.9 times more Carbohydrate, 25 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6