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

Macros Ratio

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

Macro Nutrients

	Toppings, nuts in syrup	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	30.7% 889kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	101% 73g	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	12% 4.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16% 8.93g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	26.7% 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	13% 51.6μg	46.6% 187μg	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	0.66% 0.6mg	151% 136mg	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	3.04% 0.46mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	7.94% 0.071mg	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	26% 2.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	22% 0.51mg	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	33.5% 234mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.79% 29g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toppings, nuts in syrup have 2.5 times more Vitamin B1 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 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.
• Both Toppings, nuts in syrup and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B3, 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 Toppings, nuts in syrup as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toppings, nuts in syrup have 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.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Potassium and 6.2 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Frozen Broccoli Spears contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toppings, nuts in syrup have 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.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Fiber than Toppings, nuts in syrup.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6