Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Energy	8.97% 260kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	16.8% 2.85g	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	87% 113g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	110% 80g	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	87% 33g	38g per day for Men 19-50 years
Protein	50% 28g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Prepared Horseradish	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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	56% 0.73mg	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	143% 570μg	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	277% 249mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Calcium	56% 560mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	64.4% 0.58mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	54.8% 1.26mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	280% 4200mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23% 851g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Prepared Horseradish:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 6.6 times more Vitamin B1, 4 times more Vitamin B2, 1.2 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin C, 122 times more Vitamin E and 62.4 times more Vitamin K than Prepared Horseradish.
• Both Frozen Chopped Broccoli, Unprepared and Prepared Horseradish have similar amounts of Vitamin B9 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Prepared Horseradish have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Prepared Horseradish:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Iron, 2.3 times more Manganese and 1.6 times more Phosphorus than Prepared Horseradish.
• While Prepared Horseradish contains 1.5 times more Copper, 1.5 times more Magnesium, 17.5 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Prepared Horseradish have similar amounts of Calcium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 2 times more Omega 3 and 2.4 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 1.8 times more Energy, 9.2 times more Omega 6, 2.4 times more Carbohydrate and 5.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Prepared Horseradish have similar amounts of Fiber per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Prepared Horseradish have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.