Comparing Nutrients in 1 kilogram Prepared Horseradish VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Horseradish	8%	11%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Prepared Horseradish	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.6% 480kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	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	87% 113g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	110% 80g	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	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	21% 12g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Prepared Horseradish	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	143% 570μg	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	277% 249mg	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	0.67% 0.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Horseradish	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	56% 560mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	52.5% 4.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	44.3% 310mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 851g	24.7% 915g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.6 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin C, 122 times more Vitamin E and 62.4 times more Vitamin K than Prepared Horseradish.
• Both Prepared Horseradish and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Prepared Horseradish as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Prepared Horseradish vs Frozen Chopped Broccoli:

• Prepared Horseradish has 1.5 times more Copper, 1.5 times more Magnesium, 17.5 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Iron, 2.3 times more Manganese and 1.6 times more Phosphorus than Prepared Horseradish.
• Both Prepared Horseradish and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Horseradish has 1.8 times more Energy, 9.2 times more Omega 6, 2.4 times more Carbohydrate and 5.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Omega 3 and 2.4 times more Protein than Prepared Horseradish.
• Both Prepared Horseradish and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
• Both Prepared Horseradish as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.