Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Miso

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Miso	25%	26%	49%

Macro Nutrients

	Frozen Broccoli Spears	Miso	Recommended Dietary Allowance
Energy	1% 29kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	14.6% 2.48g	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	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	8.55% 6.2g	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	8.28% 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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Miso	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	6.74% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	15.3% 0.2mg	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	3.33% 0.08μg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Miso	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	46.7% 0.42mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	37.3% 0.86mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	249% 3728mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Miso per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Miso:

• 100 grams of Frozen Broccoli Spears have 14.3 times more Vitamin A, 4.9 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and 3.5 times more Vitamin K than Miso.
• While 100 g of Miso contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Miso provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 100 grams of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Miso have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Miso:

• 100 grams of Frozen Broccoli Spears have 2.1 times more Water than Miso.
• While 100 g of Miso contain 1.4 times more Calcium, 11.7 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 2.7 times more Phosphorus, 3.7 times more Selenium, 219.3 times more Sodium and 7.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Miso contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Miso contain 6.8 times more Energy, 17.7 times more Fat, 19.7 times more Saturated Fat, 3.2 times more Omega 3, 67 times more Omega 6, 4.7 times more Carbohydrate, 4.2 times more Sugars, 1.8 times more Fiber and 4.2 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6