Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Banana Powder	4%	4%	92%

Macro Nutrients

	Frozen Broccoli Spears	Banana Powder	Recommended Dietary Allowance
Energy	10% 290kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	22% 7g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	679% 883g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	652% 473g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	261% 99g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Banana Powder	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	338% 4.4mg	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	235% 940μg	35% 140μg	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	759% 683mg	77.8% 70mg	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	90% 13.5mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Banana Powder	Recommended Dietary Allowance
Calcium	41% 410mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	434% 3.9mg	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	90% 7.2mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	250% 5.74mg	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	84.3% 590mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Banana Powder per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Banana Powder:

• 1 kilogram of Frozen Broccoli Spears has 4.8 times more Vitamin A, 6.7 times more Vitamin B9, 9.8 times more Vitamin C, 3.5 times more Vitamin E and 50.7 times more Vitamin K than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.5 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 kilogram of Banana Powder have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Banana Powder:

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Calcium and 30.2 times more Water than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 10.9 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 6 times more Potassium, 2.1 times more Selenium and 1.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dehydrated Bananas or Banana Powder contains 11.9 times more Energy, 13.4 times more Saturated Fat, 16.5 times more Carbohydrate, 32.2 times more Sugars, 3.3 times more Fiber and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Banana Powder offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in one kilogram.