Comparing Nutrients in 1 kilogram Pickles, chowchow, with cauliflower onion mustard, sweet VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	41.7% 1210kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.66% 1.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	41% 53.5g	130g per day for Men 19-50 years
Sugars	329% 239g	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	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	26.8% 15g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	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	12.5% 50μg	140% 560μg	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	66.7% 60mg	446% 401mg	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	10.7% 1.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	513% 616μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	37.8% 0.34mg	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	175% 14mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	97% 2.23mg	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	31.4% 220mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	351% 5270mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18.6% 689g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 10.2 times more Vitamin A, more Vitamin B1, 4.1 times more Vitamin B2, more Vitamin B3, 4.1 times more Vitamin B5, 13 times more Vitamin B6, 11.2 times more Vitamin B9, 6.7 times more Vitamin C, 8.3 times more Vitamin E and 1.4 times more Vitamin K than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Chopped Frozen Broccoli:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 2.7 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Potassium, 2.9 times more Selenium and 47.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium, 2.6 times more Manganese, 2.2 times more Phosphorus and 1.3 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Boiled Chopped Frozen Broccoli have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 4.3 times more Energy, 2.9 times more Omega 3, 21.2 times more Omega 6, 5 times more Carbohydrate and 16.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2 times more Fiber and 2.1 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.