Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	9.66% 280kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.4% 0.75g	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	181% 235g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	301% 218g	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	44.7% 17g	38g per day for Men 19-50 years
Protein	55.4% 31g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	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	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	37.7% 0.49mg	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	70% 280μg	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	352% 317mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	33% 330mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	70% 0.63mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	87% 2mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	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	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Strawberries, Heavy Syrup per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Canned Strawberries, Heavy Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Canned Strawberries, Heavy Syrup:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C, 6.9 times more Vitamin E and 58.7 times more Vitamin K than Canned Strawberries, Heavy Syrup.
• 1 kilogram of Canned Strawberries, Heavy Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Canned Strawberries, Heavy Syrup:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.5 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium, 4.1 times more Phosphorus, 1.7 times more Potassium, 3.1 times more Zinc and 1.2 times more Water than Canned Strawberries, Heavy Syrup.
• While 1 kg of Heavy Syrup Pack Canned Strawberries contains 1.9 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Strawberries, Heavy Syrup contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Strawberries, Heavy Syrup lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Heavy Syrup Pack Canned Strawberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.8 times more Fiber and 5.5 times more Protein than Canned Strawberries, Heavy Syrup.
• While 1 kg of Heavy Syrup Pack Canned Strawberries contains 3.3 times more Energy, 1.3 times more Omega 3, 4.4 times more Carbohydrate and 14.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Canned Strawberries, Heavy Syrup provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Heavy Syrup Pack Canned Strawberries provide inadequate amounts of Omega 6 in one kilogram.