Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Phyllo dough	Recommended Dietary Allowance
Energy	8.97% 260kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	51.5% 8.76g	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	405% 526g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	2.5% 1.8g	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	50% 19g	38g per day for Men 19-50 years
Protein	50% 28g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Phyllo dough	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	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	255% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	23% 0.3mg	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	220% 880μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Phyllo dough	Recommended Dietary Allowance
Calcium	56% 560mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	112% 1mg	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	401% 32mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	207% 4.76mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	424% 233μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	322% 4830mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Phyllo dough per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 4.3 times more Vitamin B6, more Vitamin C, 15.3 times more Vitamin E and 32.4 times more Vitamin K than Phyllo dough.
• While 1 kg of Phyllo dough contains 10.2 times more Vitamin B1, 3.6 times more Vitamin B2, 8.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Phyllo dough provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Phyllo dough have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Phyllo dough have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Phyllo dough:

• 1 kilogram of Frozen Chopped Broccoli has 5.1 times more Calcium, 2.9 times more Potassium and 2.8 times more Water than Phyllo dough.
• While 1 kg of Phyllo dough contains 2.7 times more Copper, 4 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 8.3 times more Selenium and 20.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Phyllo dough contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 2.2 times more Omega 3 and 1.6 times more Fiber than Phyllo dough.
• While 1 kg of Phyllo dough contains 11.5 times more Energy, 20.7 times more Fat, 33.4 times more Saturated Fat, 28.3 times more Omega 6, 11 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6