Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Frozen Broccoli Spears	Light Rye Flour	Recommended Dietary Allowance
Energy	1% 29kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	2.95% 0.5g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.3% 0.93g	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	0.12% 0.09g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	7.9% 3g	21% 8g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Light Rye Flour	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	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	18% 0.23mg	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	5.75% 23μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Light Rye Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	23.7% 0.21mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	50.5% 1.16mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Light Rye Flour per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Light Rye Flour:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 1.3 times more Vitamin B2, 4.1 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 17.2 times more Vitamin K than Light Rye Flour.
• While 100 g of Light Rye Flour contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• 100 grams of Light Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Light Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Light Rye Flour:

• 100 grams of Frozen Broccoli Spears have 3.2 times more Calcium and 7.9 times more Water than Light Rye Flour.
• While 100 g of Light Rye Flour contain 5.9 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 2.2 times more Phosphorus, 9.3 times more Selenium and 3.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Light Rye Flour contain similar levels of Potassium per 100 grams.
• 100 grams of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.5 times more Omega 3 and 1.6 times more Sugars than Light Rye Flour.
• While 100 g of Light Rye Flour contain 12.3 times more Energy, 13.5 times more Omega 6, 14.3 times more Carbohydrate, 2.7 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6