Comparing Nutrients in 1 kilogram Arrowroot VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Arrowroot	23%	2%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Arrowroot	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	22.4% 650kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	NA	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	79% 30g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Arrowroot	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.4% 2.92mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	100% 1.3mg	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	845% 3380μg	168% 670μg	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	21% 19mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arrowroot	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	42.2% 0.38mg	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	278% 22mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	128% 2.94mg	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	140% 980mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22% 808g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowroot VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Arrowroot versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Arrowroot vs Frozen Chopped Broccoli:

• 1 kilogram of Arrowroot has 2.7 times more Vitamin B1, 3.6 times more Vitamin B3, 2 times more Vitamin B6 and 5 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.6 times more Vitamin B2 and 29.7 times more Vitamin C than Raw Arrowroot.
• Both Arrowroot and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Arrowroot have insufficient amounts of Vitamin A
• Both Raw Arrowroot as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arrowroot vs Frozen Chopped Broccoli:

• 1 kilogram of Arrowroot has 3.2 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 9.3 times more Calcium, 1.7 times more Manganese and 4 times more Selenium than Raw Arrowroot.
• Both Arrowroot and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Arrowroot lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arrowroot has 2.5 times more Energy, 2.8 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.8 times more Omega 3 and 2.3 times more Fiber than Raw Arrowroot.
• 1 kilogram of Arrowroot provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Arrowroot as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.