Comparing Nutrients in 14 ounces Palm Oil VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Palm Oil	0%	100%	0%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Palm Oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	121% 3509kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	611% 196g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	212% 36g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	0% 0g	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	0% 0g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Palm Oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	93% 373μg	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	0% 0mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	422% 63.3mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Palm Oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	16% 0.14mg	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	0.5% 0.04mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	0% 0mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0% 0g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Palm Oil vs Frozen Broccoli Spears:

• Palm Oil has 11.8 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 12.7 times more Vitamin K than Palm Oil.
• Both Palm Oil as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Palm Oil vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Calcium, more Copper, 72 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Palm Oil.

Comparison of macro-nutrients per 14 ounces:

• Palm Oil has 30.5 times more Energy, 294.1 times more Fat, 948.1 times more Saturated Fat, 1.6 times more Omega 3 and 245.9 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Carbohydrate, more Sugars, more Fiber and more Protein than Palm Oil.
• Both Palm Oil as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.