Comparing Nutrients in 5 ounces BroccoliVS Frostings, coconut-nut, ready-to-eat

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Frostings, coconut-nut, ready-to-eat

50%

49%

5 oz ▼

Macro Nutrients

Broccolivs Frostings, coconut-nut, ready-to-eat

1.66%48kcal

Energy

21%614kcal

48 kcalvs614 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g

Fat

35%34g

0.52 gvs34 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

38.2%12.2g

0.16 gvs12.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.6%0.089g

Omega 3

12%0.19g

0.089 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g

Omega 6

25.6%4.36g

0.069 gvs4.36 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.24%9.4g

Carbohydrate

57.5%74.7g

9.4 gvs74.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.32%2.4g

Sugars

78.2%56.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.4 gvs56.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.33%0.96g

Fructose

≤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]

0.96 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.69g

Glucose

0.69 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.14g

Sucrose

0.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.7%3.7g

Fiber

9.33%3.54g

3.7 gvs3.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.14%4g

Protein

3.8%2.13g

4 gvs2.13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Frostings, coconut-nut, ready-to-eat

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.4%0.1mg

Vitamin B1

4.13%0.05mg

Thiamine

0.1 mgvs0.05 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.8%0.17mg

Vitamin B2

2.07%0.027mg

Riboflavin

0.17 mgvs0.027 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.66%0.91mg

Vitamin B3

1.88%0.3mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.2%0.81mg

Vitamin B5

4.4%0.22mg

Pantothenic acid

0.81 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

5.12%0.067mg

Pyridoxine

0.25 mgvs0.067 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.3%89.3μg

Vitamin B9

0.71%2.83μg

Folates and Folic Acid

89.3 μgvs2.83 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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140%126mg

Vitamin C

0.31%0.28mg

Ascorbic acid

126 mgvs0.28 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.37%1.1mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

1.1 mgvs1.55 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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120%144μg

Vitamin K

4.6%5.53μg

Phytomenadione or phylloquinone

144 μgvs5.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Frostings, coconut-nut, ready-to-eat

6.66%66.6mg

Calcium

1.84%18.4mg

66.6 mgvs18.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.7%0.069mg

Copper

19.7%0.18mg

0.069 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13%1.03mg

Iron

9.57%0.77mg

1.03 mgvs0.77 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.1%29.8mg

Magnesium

6.4%27mg

29.8 mgvs27 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

41.5%0.95mg

0.3 mgvs0.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.4%94mg

Phosphorus

12.8%89.3mg

94 mgvs89.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%448mg

Potassium

7.75%264mg

448 mgvs264 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg

Selenium

6.44%3.54μg

3.54 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.1%46.8mg

Sodium

15%227mg

46.8 mgvs227 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.3%0.58mg

Zinc

5.3%0.58mg

0.58 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.42%127g

Water

0.8%29.8g

127 gvs29.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Broccoli vs Frostings, coconut-nut, ready-to-eat:

Raw Broccoli has more Vitamin A, 2 times more Vitamin B1, 6.2 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.7 times more Vitamin B6, 31.5 times more Vitamin B9, 446 times more Vitamin C and 26.1 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
While Frostings, coconut-nut, ready-to-eat contain 1.4 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Frostings, coconut-nut, ready-to-eat:

Raw Broccoli has 3.6 times more Calcium, 1.4 times more Iron, 1.7 times more Potassium and 4.3 times more Water than Frostings, coconut-nut, ready-to-eat.
While Frostings, coconut-nut, ready-to-eat contain 2.6 times more Copper, 3.2 times more Manganese and 4.8 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Frostings, coconut-nut, ready-to-eat have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.9 times more Protein than Frostings, coconut-nut, ready-to-eat.
While Frostings, coconut-nut, ready-to-eat contain 12.7 times more Energy, 64.9 times more Fat, 75.7 times more Saturated Fat, 2.1 times more Omega 3, 62.8 times more Omega 6, 7.9 times more Carbohydrate and 23.5 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Frostings, coconut-nut, ready-to-eat have similar amounts of Fiber per 5 oz.
Both Raw Broccoli as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliFrostings, coconut-nut, ready-to-eatVS Boiled BroccoliBroccoliVS Frostings, vanilla, creamy, ready-to-eatFrostings, coconut-nut, ready-to-eatVS Frostings, vanilla, creamy, ready-to-eat

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Frostings, coconut-nut, ready-to-eat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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