Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Nance	Recommended Dietary Allowance
Energy	8.97% 260kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	131% 170g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	115% 83g	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	65.2% 47.3g	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	% 35.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	197% 75g	38g per day for Men 19-50 years
Protein	50% 28g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Nance	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	16% 0.21mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	1028% 925mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Nance	Recommended Dietary Allowance
Calcium	56% 560mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	45.6% 0.41mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	108% 2.48mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	21.8% 806g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Nance per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 13 times more Vitamin A, 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 6.2 times more Vitamin B6, 8.4 times more Vitamin B9 and 6.8 times more Vitamin K than Frozen Nance.
• While 1 kg of Frozen Nance contains 1.6 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Nance provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Frozen Nance:

• 1 kilogram of Frozen Chopped Broccoli has 1.2 times more Calcium, 2.1 times more Iron, 5 times more Phosphorus, 7 times more Selenium and 5.3 times more Zinc than Frozen Nance.
• Both Frozen Chopped Broccoli and Frozen Nance contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4.3 times more Protein than Frozen Nance.
• While 1 kg of Frozen Nance contains 2.8 times more Energy, 3.6 times more Carbohydrate, 6.2 times more Sugars, 5.7 times more Fructose and 2.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Frozen Nance provide inadequate amounts of Protein