Comparing Nutrients in 100 grams Frostings, chocolate, creamy, ready-to-eat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frostings, chocolate, creamy, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13.7% 397kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.53g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	2.03% 1.47g	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	2.37% 0.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	10% 0.13mg	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	0.25% 1μg	14% 56μg	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	0% 0mg	44.6% 40mg	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	10.4% 1.56mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, chocolate, creamy, ready-to-eat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.8% 8mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	3.78% 0.034mg	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	17.8% 1.42mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	9.7% 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	11.3% 79mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frostings, chocolate, creamy, ready-to-eat vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3.8 times more Vitamin B3, 9.8 times more Vitamin B5, 26 times more Vitamin B6, 56 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 100 g.
• Both Frostings, chocolate, creamy, ready-to-eat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frostings, chocolate, creamy, ready-to-eat vs Cooked Chopped Frozen Broccoli:

• Frostings, chocolate, creamy, ready-to-eat have 5.9 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 16.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Calcium and 5.3 times more Water than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat and Boiled Chopped Frozen Broccoli have similar amounts of Manganese, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frostings, chocolate, creamy, ready-to-eat have 14.2 times more Energy, 146.7 times more Fat, 307 times more Saturated Fat, 2.3 times more Omega 3, 163.8 times more Omega 6, 11.8 times more Carbohydrate and 39.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Fiber and 2.8 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.