Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Fractionated Palm Confectionery Shortening

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fractionated Palm Confectionery Shortening	0%	100%	0%

Macro Nutrients

	Frozen Broccoli Spears	Fractionated Palm Confectionery Shortening	Recommended Dietary Allowance
Energy	1% 29kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	205% 65.5g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	2.94% 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	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fractionated Palm Confectionery Shortening	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	0% 0mg	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	0% 0mg	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	0% 0μg	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	127% 19mg	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	Fractionated Palm Confectionery Shortening	Recommended Dietary Allowance
Calcium	4.1% 41mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	NA	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fractionated Palm Confectionery Shortening per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Fractionated Palm Confectionery Shortening:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Fractionated Palm Confectionery Shortening.
• While 100 g of Fractionated Palm Confectionery Shortening contain 14.1 times more Vitamin E than Frozen Broccoli Spears.
• 100 grams of Fractionated Palm Confectionery Shortening have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Fractionated Palm Confectionery Shortening have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Fractionated Palm Confectionery Shortening:

• 100 grams of Frozen Broccoli Spears have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Fractionated Palm Confectionery Shortening.
• 100 grams of Fractionated Palm Confectionery Shortening lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have more Omega 3, more Carbohydrate, more Fiber and more Protein than Fractionated Palm Confectionery Shortening.
• While 100 g of Fractionated Palm Confectionery Shortening contain 30.5 times more Energy, 294.1 times more Fat, 1259.6 times more Saturated Fat and 13.5 times more Omega 6 than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 100 grams of Fractionated Palm Confectionery Shortening provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein