Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Jew's Ear	Recommended Dietary Allowance
Energy	1% 29kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	NA	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	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	NA	38g per day for Men 19-50 years
Protein	5.46% 3.06g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Jew's Ear	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	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	0.44% 0.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	6.77% 0.088mg	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	4.75% 19μg	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	0.67% 0.6mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Jew's Ear	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	49.4% 0.45mg	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	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	4.4% 0.1mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Jew's Ear per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Jew's Ear to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Jew's Ear:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 6.6 times more Vitamin B3, 2 times more Vitamin B6, 4.9 times more Vitamin B9 and 113.8 times more Vitamin C than Jew's Ear.
• While 100 g of Raw Jew's Ear contain 1.8 times more Vitamin B2 and 8.2 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Jew's Ear provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Jew's Ear:

• 100 grams of Frozen Broccoli Spears have 2.6 times more Calcium, 1.3 times more Iron, 2.5 times more Manganese, 4.2 times more Phosphorus and 5.8 times more Potassium than Jew's Ear.
• While 100 g of Raw Jew's Ear contain 12.4 times more Copper, 1.6 times more Magnesium, 5.8 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Jew's Ear contain similar levels of Water per 100 grams.
• 100 grams of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 6.4 times more Protein than Jew's Ear.
• While 100 g of Raw Jew's Ear contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• 100 grams of Jew's Ear provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Jew's Ear provide inadequate amounts of Energy in 100 grams.