Comparing Nutrients in 14 ounces Passion-fruit, Purple VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13.3% 385kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	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	71.4% 93g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	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	109% 41.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	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	39.7% 0.52mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	14% 55.6μg	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	132% 119mg	301% 271mg	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	0.53% 0.079mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	79.4% 6.35mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	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	38.6% 270mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.82% 289g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Passion-fruit, Purple versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Passion-fruit, Purple vs Frozen Broccoli Spears:

• 14 ounces of Passion-fruit, Purple have 3.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin B1, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9, 2.3 times more Vitamin C, 67.5 times more Vitamin E and 144.9 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per 14 ounces.
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Passion-fruit, Purple vs Frozen Broccoli Spears:

• 14 ounces of Passion-fruit, Purple have 2.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3.4 times more Calcium, 3.2 times more Selenium and 3.4 times more Zinc than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Broccoli Spears contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Passion-fruit, Purple have 3.3 times more Energy, 11.1 times more Omega 6, 4.4 times more Carbohydrate, 7.6 times more Sugars and 3.5 times more Fiber than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 125 times more Omega 3 and 1.4 times more Protein than Raw Passion-fruit, Purple.
• 14 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6