Comparing Nutrients in 100 calories Pomegranates VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Pomegranates: 121g
• Cooked Chopped Frozen Broccoli: 357g

Pomegranates have 3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Pomegranates or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pomegranates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	7.24% 5.25g	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	12.7% 4.8g	28% 10.7g	38g per day for Men 19-50 years
Protein	3.6% 2g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.95% 0.09mg	35.7% 0.46mg	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	11.4% 45.8μg	50% 200μg	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	13.7% 12.3mg	159% 143mg	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	4.8% 0.72mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 19.8μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	13.5% 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	4.5% 0.36mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	3.44% 14.5mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	6.23% 0.14mg	34.6% 0.8mg	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	6.2% 43.4mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	8.36% 284mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.6mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	3.83% 0.42mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.54% 94g	8.76% 324g	3700g per day for Men 19-50 years

Pomegranates VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pomegranates or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Pomegranates vs Cooked Chopped Frozen Broccoli:

• 100 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.4 times more Vitamin B1, 4.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5, 5.1 times more Vitamin B6, 4.4 times more Vitamin B9, 11.7 times more Vitamin C, 6.5 times more Vitamin E and 15.9 times more Vitamin K than Raw Pomegranates.
• 100 calories of Pomegranates have insufficient amounts of Vitamin A
• Both Raw Pomegranates as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pomegranates vs Cooked Chopped Frozen Broccoli:

• 100 calories of Pomegranates have 1.6 times more Copper than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 9.8 times more Calcium, 6 times more Iron, 3.2 times more Magnesium, 5.6 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, 4.2 times more Selenium, 10.9 times more Sodium, 2.4 times more Zinc and 3.5 times more Water than Raw Pomegranates.
• 100 calories of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pomegranates have 3.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain more Omega 3, 2.2 times more Fiber and 5.5 times more Protein than Raw Pomegranates.
• Both Pomegranates and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Pomegranates provide inadequate amounts of Omega 3
• Both Raw Pomegranates as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.