Comparing Nutrients in 14 ounces Florida Avocados VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Florida Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.4% 476kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	37% 6.27g	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	24% 31g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	1.37% 0.99g	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	% 8.6g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	16% 8.85g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Florida 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	6.95% 0.083mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	34.7% 139μg	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	76.7% 69mg	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	70.4% 10.6mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	8.43% 0.67mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	22.7% 159mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.45% 313g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Avocados versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Florida Avocados have 1.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.2 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 7.4 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Florida Avocados.
• 14 ounces of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Florida Avocados as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Florida Avocados have 8.2 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 5.6 times more Calcium, 4.8 times more Iron and 3.1 times more Manganese than Raw Florida Avocados.
• Both Florida Avocados and Frozen Chopped Broccoli contain similar levels of Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Avocados have 4.6 times more Energy, 34.7 times more Fat, 44.5 times more Saturated Fat, 51 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Sugars and 1.9 times more Fiber than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Protein than Raw Florida Avocados.
• Both Florida Avocados and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6