Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Pie, fried pies, lemon

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie, fried pies, lemon	4%	44%	52%

Macro Nutrients

	Frozen Broccoli Spears	Pie, fried pies, lemon	Recommended Dietary Allowance
Energy	1% 29kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	7.68% 2.46g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	28.3% 4.8g	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	32.8% 42.6g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie, fried pies, lemon	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2.3% 0.03mg	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	4.5% 18μg	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	NA	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	Pie, fried pies, lemon	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	5.22% 0.047mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	9.74% 0.22mg	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	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie, fried pies, lemon per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Pie, fried pies, lemon:

• 100 grams of Frozen Broccoli Spears have 28.5 times more Vitamin A, 2.2 times more Vitamin B5, 5.8 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.
• While 100 g of Pie, fried pies, lemon contain 2 times more Vitamin B1, 3.1 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie, fried pies, lemon provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 100 grams of Pie, fried pies, lemon have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Pie, fried pies, lemon:

• 100 grams of Frozen Broccoli Spears have 1.9 times more Calcium, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Zinc and 2.4 times more Water than Pie, fried pies, lemon.
• While 100 g of Pie, fried pies, lemon contain 1.3 times more Copper, 1.7 times more Iron, 1.3 times more Selenium and 22 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie, fried pies, lemon contain similar levels of Manganese per 100 grams.
• 100 grams of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Pie, fried pies, lemon contain 10.9 times more Energy, 47.4 times more Fat, 47.3 times more Saturated Fat, 4.5 times more Omega 3, 129.9 times more Omega 6 and 8 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie, fried pies, lemon offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6