Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	3.56% 103kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	64.6% 84g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	100% 72.5g	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	4.54% 3.3g	48.2% 35g	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	% 2.98g	% 36.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	23% 206μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	7.33% 0.095mg	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	66.5% 266μg	0.99% 3.97μg	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	249% 224mg	3.1% 2.78mg	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	32.3% 4.84mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	156% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	22.2% 222mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	12.3% 0.11mg	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	40% 3.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	11.2% 0.26mg	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	28.3% 198mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	121% 1814mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.17% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Sweet Cucumber Pickles per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Sweet Cucumber Pickles:

• 14 ounces of Frozen Chopped Broccoli have 1.4 times more Vitamin A, 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 4.1 times more Vitamin B3, 5.5 times more Vitamin B5, 5.4 times more Vitamin B6, 67 times more Vitamin B9, 80.6 times more Vitamin C, 3.4 times more Vitamin E and 1.7 times more Vitamin K than Sweet Cucumber Pickles.
• 14 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Sweet Cucumber Pickles:

• 14 ounces of Frozen Chopped Broccoli have 1.4 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium, more Selenium, 4 times more Zinc and 1.2 times more Water than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 19 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweet Cucumber Pickles contain similar levels of Calcium per 14 ounces.
• 14 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.8 times more Omega 3, 3 times more Fiber and 4.8 times more Protein than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 3.5 times more Energy, 4.4 times more Carbohydrate, 13.5 times more Sugars and 10.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in 14 ounces.