Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Focaccia, Italian flatbread, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Frozen Broccoli Spears	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	1% 29kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	8.13% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	27.6% 36g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	2.4% 1.75g	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	7.9% 3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	8.7% 0.11mg	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	23.5% 94μg	34.5% 138μg	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	76% 68.3mg	0% 0mg	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	9% 1.35mg	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	10% 0.091mg	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	9% 0.72mg	39.5% 3.16mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	16% 0.36mg	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	8.43% 59mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Focaccia, Italian flatbread, plain per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Focaccia, Italian flatbread, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Focaccia, Italian flatbread, plain:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 17.8 times more Vitamin K than Focaccia, Italian flatbread, plain.
• While 100 g of Focaccia, Italian flatbread, plain contain 6.5 times more Vitamin B1, 2.6 times more Vitamin B2, 7.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Focaccia, Italian flatbread, plain provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Focaccia, Italian flatbread, plain:

• 100 grams of Frozen Broccoli Spears have 2.2 times more Potassium and 2 times more Water than Focaccia, Italian flatbread, plain.
• While 100 g of Focaccia, Italian flatbread, plain contain 2.5 times more Copper, 4.4 times more Iron, 1.4 times more Manganese, 2.2 times more Phosphorus, 8.4 times more Selenium, 33 times more Sodium and 3.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Focaccia, Italian flatbread, plain contain similar levels of Calcium and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.7 times more Omega 3 and 1.7 times more Fiber than Focaccia, Italian flatbread, plain.
• While 100 g of Focaccia, Italian flatbread, plain contain 8.6 times more Energy, 23.2 times more Fat, 16.9 times more Saturated Fat, 24.9 times more Omega 6, 6.7 times more Carbohydrate and 2.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Focaccia, Italian flatbread, plain offer comparable quantities of Sugars per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6