Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Nance	Recommended Dietary Allowance
Energy	1% 29kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.2% 1.16g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	13% 17g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	11.5% 8.3g	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	6.52% 4.73g	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	% 3.58g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Nance	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	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.6% 0.021mg	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	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	103% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Nance	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	4.56% 0.041mg	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	4.75% 0.38mg	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	10.8% 0.25mg	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	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Nance per 100 g

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

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

• 100 grams of Frozen Broccoli Spears have 14.3 times more Vitamin A, 4.8 times more Vitamin B1, 6.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 8.3 times more Vitamin B6, 11.8 times more Vitamin B9 and 8.5 times more Vitamin K than Frozen Nance.
• While 100 g of Frozen Nance contain 1.4 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Nance provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

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

• 100 grams of Frozen Broccoli Spears have 1.9 times more Iron, 5.9 times more Phosphorus, 4.8 times more Selenium and 3.8 times more Zinc than Frozen Nance.
• Both Frozen Broccoli Spears and Frozen Nance contain similar levels of Calcium, Copper, Magnesium, Manganese, Potassium and Water per 100 grams.
• 100 grams of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 4.6 times more Protein than Frozen Nance.
• While 100 g of Frozen Nance contain 2.5 times more Energy, 3.2 times more Carbohydrate, 5.7 times more Sugars and 2.5 times more Fiber than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Frozen Nance provide inadequate amounts of Protein