Comparing Nutrients in 1 kilogram Pummelo VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pummelo	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	13% 380kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	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	74% 96g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	NA	75% 300μg	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	678% 610mg	446% 401mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	47.8% 0.43mg	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	13.8% 1.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	141% 3.25mg	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	24.3% 170mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24% 891g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Pummelo versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pummelo vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Pummelo has 1.5 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Pummelo.
• 1 kilogram of Pummelo have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Pummelo as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pummelo vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 12.8 times more Calcium, 5.5 times more Iron, 3.3 times more Magnesium, 19.1 times more Manganese, 3.2 times more Phosphorus and 3.8 times more Zinc than Raw Pummelo.
• Both Pummelo and Boiled Spears Frozen Broccoli contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pummelo has 1.8 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3 times more Fiber and 4.1 times more Protein than Raw Pummelo.
• 1 kilogram of Pummelo provide inadequate amounts of Protein
• Both Raw Pummelo as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy in one kilogram.