Comparing Nutrients in 7 ounces Phyllo dough VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Phyllo dough	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20.5% 593kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25% 14g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	20% 0.26mg	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	43.7% 175μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	1.06% 0.16mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	8.38% 0.075mg	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	79.6% 6.37mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	25.4% 0.58mg	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	21.3% 149mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	64% 958mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Phyllo dough versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Phyllo dough vs Frozen Chopped Broccoli:

• 7 ounces of Phyllo dough have 10.2 times more Vitamin B1, 3.6 times more Vitamin B2, 8.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 4.3 times more Vitamin B6, more Vitamin C, 15.3 times more Vitamin E and 32.4 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Phyllo dough as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Phyllo dough vs Frozen Chopped Broccoli:

• 7 ounces of Phyllo dough have 2.7 times more Copper, 4 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 8.3 times more Selenium and 20.1 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium, 2.9 times more Potassium and 2.8 times more Water than Phyllo dough.
• Both Phyllo dough and Frozen Chopped Broccoli contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Phyllo dough have 11.5 times more Energy, 20.7 times more Fat, 33.4 times more Saturated Fat, 28.3 times more Omega 6, 11 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Omega 3 and 1.6 times more Fiber than Phyllo dough.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6