Comparing Nutrients in 14 ounces Flower Clusters Broccoli VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Flower Clusters Broccoli	Broccoli	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	21% 12g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	53.4% 0.69mg	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	70.4% 282μg	62.5% 250μg	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	411% 370mg	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21.6% 0.19mg	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	43.7% 3.5mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	36.2% 0.83mg	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	37.4% 262mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flower Clusters Broccoli vs Broccoli:

Both Raw Flower Clusters Broccoli and Raw Broccoli have similar amounts of vitamins per 14 oz
• Both Raw Flower Clusters Broccoli and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flower Clusters Broccoli vs Broccoli:

• Raw Flower Clusters Broccoli have 1.2 times more Iron than Raw Broccoli.
• Both Raw Flower Clusters Broccoli and Raw Broccoli have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Flower Clusters Broccoli have 2 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Carbohydrate than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli and Raw Broccoli have similar amounts of Energy, Sugars, Fiber and Protein per 14 oz.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.