Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Sweetener, syrup, agave

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	0.97% 28kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.12% 5.36g	58.7% 76.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	94% 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	76.7% 55.6g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	0.16% 0.09g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	18% 0.23mg	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	7.5% 30μg	7.5% 30μg	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	44.6% 40mg	19% 17mg	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	8.8% 1.32mg	6.53% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	1% 0.009mg	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	7.63% 0.61mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	0.22% 0.005mg	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	7.86% 55mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	0.12% 4mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Sweetener, syrup, agave per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Sweetener, syrup, agave to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Sweetener, syrup, agave:

• 100 grams of Boiled Spears Frozen Broccoli have 6.4 times more Vitamin A, 2.4 times more Vitamin C, 1.3 times more Vitamin E and 3.9 times more Vitamin K than Sweetener, syrup, agave.
• While 100 g of Sweetener, syrup, agave contain 2.2 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sweetener, syrup, agave provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Sweetener, syrup, agave have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Sweetener, syrup, agave have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Sweetener, syrup, agave:

• 100 grams of Boiled Spears Frozen Broccoli have 51 times more Calcium, 4.8 times more Copper, 6.8 times more Iron, 20 times more Magnesium, 65 times more Manganese, 55 times more Phosphorus, 45 times more Potassium, 30 times more Zinc and 4 times more Water than Sweetener, syrup, agave.
• Both Boiled Spears Frozen Broccoli and Sweetener, syrup, agave contain similar levels of Selenium per 100 grams.
• 100 grams of Sweetener, syrup, agave lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have more Omega 3, 15 times more Fiber and 34.4 times more Protein than Sweetener, syrup, agave.
• While 100 g of Sweetener, syrup, agave contain 11.1 times more Energy, 14.2 times more Carbohydrate and 46.3 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 100 grams of Sweetener, syrup, agave provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Sweetener, syrup, agave provide inadequate amounts of Omega 6 in 100 grams.