Comparing Nutrients in 14 ounces Canned Butterbur VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Butterbur	14%	37%	49%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Butterbur	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	0.41% 12kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	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	1.16% 1.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Butterbur	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	2.98% 12μg	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	52.5% 47.2mg	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	NA	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

	Canned Butterbur	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13.5% 135mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	31.3% 2.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	2.27% 16mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.5% 389g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Butterbur VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Butterbur 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 Canned Butterbur vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 8.8 times more Vitamin B1, 16 times more Vitamin B2, 3.4 times more Vitamin B3, 25.4 times more Vitamin B5, 3.9 times more Vitamin B6, 22.3 times more Vitamin B9 and 4.7 times more Vitamin C than Canned Butterbur.
• 14 ounces of Canned Butterbur have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned Butterbur 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 Canned Butterbur vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Calcium, 1.3 times more Iron, 9 times more Magnesium, 3 times more Manganese, 12.5 times more Phosphorus, 17.7 times more Potassium, 3.1 times more Selenium and 8 times more Zinc than Canned Butterbur.
• Both Canned Butterbur and Frozen Chopped Broccoli contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Canned Butterbur lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 12.6 times more Carbohydrate and 25.5 times more Protein than Canned Butterbur.
• 14 ounces of Canned Butterbur provide inadequate amounts of Carbohydrate and Protein
• Both Canned Butterbur as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy in 14 ounces.