Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Florida Avocados	Recommended Dietary Allowance
Energy	9.66% 280kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	60% 78.2g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	33.4% 24g	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	3.45% 2.5g	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	% 21.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	147% 56g	38g per day for Men 19-50 years
Protein	55.4% 31g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Florida Avocados	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	60% 0.78mg	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	140% 560μg	87.5% 350μg	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	446% 401mg	193% 174mg	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	88% 13mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Florida Avocados	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	346% 3.1mg	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	76.3% 6.1mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	41.3% 0.95mg	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	70% 490mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21.3% 788g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Florida Avocados per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Florida Avocados:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 7.3 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 1.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled Chopped Frozen Broccoli as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Florida Avocados:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.3 times more Calcium, 3.6 times more Iron, 2.3 times more Manganese and 1.2 times more Phosphorus than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 9.1 times more Copper, 1.8 times more Magnesium, 2.5 times more Potassium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Florida Avocados contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Protein than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 4.3 times more Energy, 83.8 times more Fat, 108.9 times more Saturated Fat, 2.3 times more Omega 3, 121.5 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Sugars and 1.9 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6