Comparing Nutrients in 1 kilogram Fruit cocktail, canned, heavy syrup, drained VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24% 700kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	236% 171g	18.6% 13.5g	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	11.4% 8.3g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	100% 1.3mg	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	7.5% 30μg	168% 670μg	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	21% 19mg	627% 564mg	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	40% 6mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	42.2% 0.38mg	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	36.3% 2.9mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	17% 120mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.7% 804g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit cocktail, canned, heavy syrup, drained VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Fruit cocktail, canned, heavy syrup, drained versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fruit cocktail, canned, heavy syrup, drained vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.7 times more Vitamin A, 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 22.3 times more Vitamin B9, 29.7 times more Vitamin C, 2 times more Vitamin E and 20.8 times more Vitamin K than Fruit cocktail, canned, heavy syrup, drained.
• 1 kilogram of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B9
• Both Fruit cocktail, canned, heavy syrup, drained as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fruit cocktail, canned, heavy syrup, drained vs Frozen Chopped Broccoli:

• 1 kilogram of Fruit cocktail, canned, heavy syrup, drained has 2.3 times more Copper than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 8 times more Calcium, 2.8 times more Iron, 3.6 times more Magnesium, 4.2 times more Phosphorus, 2.4 times more Potassium, 5.6 times more Selenium and 6 times more Zinc than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fruit cocktail, canned, heavy syrup, drained has 2.7 times more Energy, 3.9 times more Carbohydrate and 12.7 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3, 1.8 times more Fiber and 6 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• 1 kilogram of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Fruit cocktail, canned, heavy syrup, drained as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.