Comparing Nutrients in 100 calories Human Breast Milk VS Frozen Broccoli Spears

Weight per 100 calories

• Human Breast Milk: 143g
• Frozen Broccoli Spears: 345g

Human Breast Milk has 2.4 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Human Breast Milk or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Human Breast Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.64% 0.074g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	6.9% 20mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	14% 18.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	7% 5.07g	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	0% 0g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	9.7% 87μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.051mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.25mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.37% 0.32mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	46.4% 0.6mg	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	1.8% 7.14μg	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.98% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	262% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.71% 4.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.57% 45.7mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	8.25% 0.074mg	13.8% 0.12mg	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	0.54% 0.043mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	1.02% 4.3mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	38.4% 0.88mg	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	2.86% 20mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	2.14% 73mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	1.6% 24.3mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	3.38% 125g	8.44% 312g	3700g per day for Men 19-50 years

Human Breast Milk VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Human Breast Milk or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Human Breast Milk vs Frozen Broccoli Spears:

• 100 calories of Human Breast Milk have more Vitamin B12 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.3 times more Vitamin A, 12.4 times more Vitamin B1, 7.6 times more Vitamin B2, 6.3 times more Vitamin B3, 2.6 times more Vitamin B5, 38.4 times more Vitamin B6, 45.4 times more Vitamin B9, 33 times more Vitamin C, 40.7 times more Vitamin E and 815.9 times more Vitamin K than Fluid Mature Human Breast Milk.
• 100 calories of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 100 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Fluid Mature Human Breast Milk as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Human Breast Milk vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 3.1 times more Calcium, 1.7 times more Copper, 57.9 times more Iron, 12.9 times more Magnesium, 23.8 times more Manganese, 10.2 times more Phosphorus, 11.8 times more Potassium, 2.5 times more Selenium, 2.4 times more Sodium, 4.8 times more Zinc and 2.5 times more Water than Fluid Mature Human Breast Milk.
• 100 calories of Human Breast Milk lack sufficient amounts of Iron, Magnesium and Manganese

Comparison of macro-nutrients per 100 calories:

• 100 calories of Human Breast Milk have 5.3 times more Fat, 16 times more Saturated Fat, 4.2 times more Omega 6, more Cholesterol and 1.9 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 5.8 times more Omega 3, 1.9 times more Carbohydrate, more Fiber and 7.2 times more Protein than Fluid Mature Human Breast Milk.
• Both Human Breast Milk and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• 100 calories of Human Breast Milk provide inadequate amounts of Fiber
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6