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

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tart, breakfast, low fat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	25.5% 738kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.66g	4.02% 2.9g	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	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.9g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	63% 566μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	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	49.6% 198μg	15% 59.5μg	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	8.38% 7.54mg	88.4% 79.6mg	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	7% 1.05mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	9.5% 0.085mg	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	85% 6.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.64mg	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	26.4% 185mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tart, breakfast, low fat have 5.6 times more Vitamin A, 5.2 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 10.6 times more Vitamin C, 2.5 times more Vitamin E and 220.3 times more Vitamin K than Tart, breakfast, low fat.
• 7 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Tart, breakfast, low fat as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tart, breakfast, low fat have 1.7 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 6.8 times more Selenium and 15 times more Sodium than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Potassium and 7.5 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Boiled Spears Frozen Broccoli contain similar levels of Calcium and Zinc 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 Tart, breakfast, low fat have 13.3 times more Energy, 54.5 times more Fat, 77.4 times more Saturated Fat, 65.8 times more Omega 6, 14.3 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Protein than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Omega 3 and 2 times more Fiber than Tart, breakfast, low fat.
• 7 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6