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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	8.97% 260kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.6% 0.27g	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	145% 189g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	247% 179g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	50% 28g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	38.5% 0.5mg	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	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	627% 564mg	21% 19mg	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	81.3% 12mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	56% 560mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.3% 92μg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	62.6% 1.44mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	21.7% 804g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has 5.2 times more Vitamin A, 2.9 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B5, 2.6 times more Vitamin B6, 22.3 times more Vitamin B9, 29.7 times more Vitamin C, 3.1 times more Vitamin E and 31.2 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 9.3 times more Calcium, 2.8 times more Iron, 3.6 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 2.4 times more Potassium, 5.6 times more Selenium and 6 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids contains 1.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, 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, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 26.3 times more Omega 3, 3 times more Fiber and 7.2 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids contains 2.8 times more Energy, 4 times more Carbohydrate and 13.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.