Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Frozen Chopped Broccoli	Croutons, plain	Recommended Dietary Allowance
Energy	8.97% 260kcal	140% 4070kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	47% 15g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	565% 735g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	134% 51g	38g per day for Men 19-50 years
Protein	50% 28g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Croutons, plain	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	519% 6.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	85.8% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	20% 0.26mg	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	168% 670μg	330% 1320μg	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	627% 564mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Croutons, plain	Recommended Dietary Allowance
Calcium	56% 560mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	181% 1.63mg	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	101% 8.1mg	510% 40.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	217% 5mg	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	71.4% 500mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	682% 375μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	465% 6980mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Croutons, plain per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Croutons, plain:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 5 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• While 1 kg of Croutons, plain contains 11.8 times more Vitamin B1, 2.8 times more Vitamin B2, 11.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Croutons, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Croutons, plain have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Croutons, plain:

• 1 kilogram of Frozen Chopped Broccoli has 1.7 times more Potassium and 16.6 times more Water than Croutons, plain.
• While 1 kg of Croutons, plain contains 1.4 times more Calcium, 4.3 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 13.4 times more Selenium, 29.1 times more Sodium and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.5 times more Omega 3 than Croutons, plain.
• While 1 kg of Croutons, plain contains 15.7 times more Energy, 22.8 times more Fat, 34.3 times more Saturated Fat, 38.8 times more Omega 6, 15.4 times more Carbohydrate, 1.7 times more Fiber and 4.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6