Comparing Nutrients in 1 kilogram Frozen Nance VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Nance	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	25% 730kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	115% 83g	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	65.2% 47.3g	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	% 35.8g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	197% 75g	79% 30g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	20% 80μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1028% 925mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83.3% 12.5mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 119μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	46% 460mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	47.5% 3.8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	14.3% 100mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.8% 806g	24.7% 915g	3700g per day for Men 19-50 years

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

• Frozen Nance has 1.6 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 6.2 times more Vitamin B6, 8.4 times more Vitamin B9 and 6.8 times more Vitamin K than Frozen Nance.
• Both Frozen Nance and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 kg.

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

• Frozen Chopped Broccoli, Unprepared contains 2.1 times more Iron, 5 times more Phosphorus, 7 times more Selenium, 8 times more Sodium and 5.3 times more Zinc than Frozen Nance.
• Both Frozen Nance and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Nance has 2.8 times more Energy, 4 times more Fat, 3.6 times more Carbohydrate, 6.2 times more Sugars, 5.7 times more Fructose and 2.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Protein than Frozen Nance.
• Both Frozen Nance as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.