Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fuyu	28%	58%	14%

Macro Nutrients

	Frozen Chopped Broccoli	Fuyu	Recommended Dietary Allowance
Energy	3.56% 103kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	32.7% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	93% 16g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	NA	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	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	20% 11g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fuyu	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	27.8% 0.36mg	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	28.8% 115μg	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	0.88% 0.79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fuyu	Recommended Dietary Allowance
Calcium	22.2% 222mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	166% 1.5mg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	203% 4.66mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	760% 11403mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Fuyu per 14 oz

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

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

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 282 times more Vitamin C than Fuyu.
• While 14 oz of Salted and Fermented Tofu contain 3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fuyu provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Fuyu:

• 14 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium, 2.8 times more Potassium and 1.3 times more Water than Fuyu.
• While 14 oz of Salted and Fermented Tofu contain 9.9 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 6.2 times more Selenium, 119.7 times more Sodium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Salted and Fermented Tofu contain 4.5 times more Energy, 27.6 times more Fat, 26.3 times more Saturated Fat, 5.1 times more Omega 3, 128.5 times more Omega 6 and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fuyu offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6