Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Nectarines	9%	6%	85%

Macro Nutrients

	Frozen Broccoli Spears	Nectarines	Recommended Dietary Allowance
Energy	10% 290kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	6.53% 1.1g	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	81% 106g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	109% 79g	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	19% 13.7g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 48.7g	g per day for Men 19-50 years
Fiber	79% 30g	44.7% 17g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Nectarines	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	19.2% 0.25mg	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	12.5% 50μg	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	60% 54mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Nectarines	Recommended Dietary Allowance
Calcium	41% 410mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	96% 0.86mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	23.5% 0.54mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Nectarines per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has 3.4 times more Vitamin A, 2.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B5, 7 times more Vitamin B6, 18.8 times more Vitamin B9, 12.6 times more Vitamin C, 1.8 times more Vitamin E and 46.1 times more Vitamin K than Nectarines.
• While 1 kg of Raw Nectarines contains 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• 1 kilogram of Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Nectarines:

• 1 kilogram of Frozen Broccoli Spears has 6.8 times more Calcium, 2.6 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 2.3 times more Phosphorus, 1.2 times more Potassium, more Selenium and 2 times more Zinc than Nectarines.
• While 1 kg of Raw Nectarines contains 2.4 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Nectarines contain similar levels of Water per one kilogram.
• 1 kilogram of Nectarines lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 62.5 times more Omega 3, 1.8 times more Fiber and 2.9 times more Protein than Nectarines.
• While 1 kg of Raw Nectarines contains 2 times more Carbohydrate and 5.4 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Nectarines provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Nectarines provide inadequate amounts of Energy and Omega 6 in one kilogram.