Comparing Nutrients in 14 ounces Avocados VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	22% 635kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	60% 58g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	8.05% 5.83g	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	0.66% 0.48g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	14% 7.94g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	39.7% 0.52mg	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	80.4% 321μg	55.6% 222μg	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	44% 39.7mg	177% 159mg	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	54.8% 8.2mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.5% 83.3μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	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	27.3% 2.2mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	38.5% 0.89mg	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	29.5% 206mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	56.6% 1925mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.86% 291g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Avocados vs Cooked Chopped Frozen Broccoli:

• Raw Avocados have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 5.1 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7.3 times more Vitamin A, 4 times more Vitamin C and 4.2 times more Vitamin K than Raw Avocados.
• Both Raw Avocados as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Avocados vs Cooked Chopped Frozen Broccoli:

• Raw Avocados have 5.6 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 1.6 times more Manganese and 1.8 times more Selenium than Raw Avocados.
• Both Raw Avocados and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Avocados have 5.7 times more Energy, 122.2 times more Fat, 118.1 times more Saturated Fat, 3 times more Omega 3, 128.8 times more Omega 6, 1.6 times more Carbohydrate and 2.2 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Sugars and 1.6 times more Protein than Raw Avocados.
• Both Raw Avocados as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.