Comparing Nutrients in 14 ounces California Avocados VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	California Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23% 663kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	7.4% 5.36g	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	0.44% 0.32g	4.54% 3.3g	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	% 0.32g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	71% 27g	31.3% 12g	38g per day for Men 19-50 years
Protein	14% 7.78g	20% 11g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	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	88.3% 353μg	66.5% 266μg	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	39% 35mg	249% 224mg	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	52% 7.8mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.5% 83.3μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	16.8% 0.15mg	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	30.3% 2.42mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	50.7% 1.17mg	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	30.6% 214mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.76% 287g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw California Avocados have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin A, 6.4 times more Vitamin C and 3.9 times more Vitamin K than Raw California Avocados.
• Both Raw California Avocados as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Avocados have 4.5 times more Copper, 1.6 times more Magnesium, 2.4 times more Potassium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 7 times more Selenium, 3 times more Sodium and 1.3 times more Water than Raw California Avocados.
• Both Raw California Avocados and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Avocados have 6.4 times more Energy, 53.1 times more Fat, 48.3 times more Saturated Fat, 54 times more Omega 6, 1.8 times more Carbohydrate and 2.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Sugars, 10.4 times more Fructose and 1.4 times more Protein than Raw California Avocados.
• Both Raw California Avocados and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 14 oz.
• Both Raw California Avocados as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.