Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Frozen Broccoli Spears	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	1% 29kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	27.3% 4.65g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.02% 0.74g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puff pastry, frozen, ready-to-bake	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	0% 0mg	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	19.5% 78μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	4.1% 41mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	12.7% 0.11mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	21.2% 0.49mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Puff pastry, frozen, ready-to-bake per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Puff pastry, frozen, ready-to-bake:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, more Vitamin B5, 8.3 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 6.3 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• While 100 g of Puff pastry, frozen, ready-to-bake contain 5.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 9 times more Vitamin B3 than Frozen Broccoli Spears.
• 100 grams of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Puff pastry, frozen, ready-to-bake:

• 100 grams of Frozen Broccoli Spears have 4.1 times more Calcium, 4.1 times more Potassium and 10.7 times more Water than Puff pastry, frozen, ready-to-bake.
• While 100 g of Puff pastry, frozen, ready-to-bake contain 3.2 times more Copper, 3.6 times more Iron, 1.9 times more Manganese, 12.7 times more Selenium, 14.6 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puff pastry, frozen, ready-to-bake contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 2 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 100 g of Puff pastry, frozen, ready-to-bake contain 19 times more Energy, 112.1 times more Fat, 185.4 times more Saturated Fat, 2 times more Omega 3, 125.5 times more Omega 6, 8.4 times more Carbohydrate and 2.4 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6