Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Semolina	14%	3%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Semolina	Recommended Dietary Allowance
Energy	8.97% 260kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	23% 3.93g	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	560% 728g	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	103% 39g	38g per day for Men 19-50 years
Protein	50% 28g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Semolina	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	79.2% 1.03mg	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	180% 720μg	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	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	Semolina	Recommended Dietary Allowance
Calcium	56% 560mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	210% 1.9mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	269% 6.2mg	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	194% 1360mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Semolina per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Semolina.
• While 1 kg of Semolina contains 5.3 times more Vitamin B1, 7 times more Vitamin B3 and 2.1 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Semolina provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Semolina have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Semolina have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 3.3 times more Calcium and 7.2 times more Water than Semolina.
• While 1 kg of Semolina contains 5 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2.7 times more Phosphorus and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Semolina contain similar levels of Potassium per one kilogram.
• 1 kilogram of Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 2.8 times more Omega 3 than Semolina.
• While 1 kg of Semolina contains 13.8 times more Energy, 12.7 times more Omega 6, 15.2 times more Carbohydrate, 1.3 times more Fiber and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6