Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	9.66% 280kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.24% 0.04g	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	91% 119g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	150% 109g	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	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	55.4% 31g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	39.2% 0.51mg	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	7.5% 30μg	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	30% 27mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	33% 330mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	69% 0.62mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	63.5% 1.46mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23.6% 874g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.4 times more Vitamin A, 4.6 times more Vitamin B1, 5.1 times more Vitamin B2, 4.4 times more Vitamin B5, 2.5 times more Vitamin B6, 18.7 times more Vitamin B9, 14.9 times more Vitamin C, 3.3 times more Vitamin E and 33.9 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• Both Cooked Chopped Frozen Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 4.1 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contains 1.8 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Omega 3, 3 times more Fiber and 6.7 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contains 2.2 times more Carbohydrate and 7.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.