Comparing Nutrients in 1 kilogram Industrial Canola Oil for salads, woks and light frying VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Industrial Canola Oil for salads, woks and light frying	0%	100%	0%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Industrial Canola Oil for salads, woks and light frying	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	305% 8840kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1031% 1000g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	242% 77.6g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	4772% 76.4g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1104% 188g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	41% 53.5g	130g per day for Men 19-50 years
Sugars	0% 0g	20.3% 14.7g	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	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	0% 0g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Industrial Canola Oil for salads, woks and light frying	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	135% 1.75mg	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	0% 0μg	235% 940μg	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	0% 0mg	759% 683mg	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	1164% 175mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	594% 713μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Canola Oil for salads, woks and light frying	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	40% 0.36mg	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	0% 0mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	111% 2.56mg	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	0% 0mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0% 0g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Industrial Canola Oil for salads, woks and light frying VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Industrial Canola Oil for salads, woks and light frying versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Industrial Canola Oil for salads, woks and light frying vs Frozen Broccoli Spears:

• 1 kilogram of Industrial Canola Oil for salads, woks and light frying has 12.9 times more Vitamin E than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Industrial Canola Oil for salads, woks and light frying.
• 1 kilogram of Industrial Canola Oil for salads, woks and light frying have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Industrial Canola Oil for salads, woks and light frying as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Industrial Canola Oil for salads, woks and light frying vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Industrial Canola Oil for salads, woks and light frying.
• 1 kilogram of Industrial Canola Oil for salads, woks and light frying lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Industrial Canola Oil for salads, woks and light frying has 30.5 times more Energy, 294.1 times more Fat, 149.2 times more Saturated Fat, 61.1 times more Omega 3 and 507.1 times more Omega 6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Canola Oil for salads, woks and light frying.
• 1 kilogram of Industrial Canola Oil for salads, woks and light frying provide inadequate amounts of Carbohydrate, Fiber and Protein
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6