Comparing Nutrients in 1 kilogram Soursop VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soursop	5%	4%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Soursop	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	22.8% 660kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	130% 168g	41% 53.5g	130g per day for Men 19-50 years
Sugars	187% 135g	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	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	18% 10g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Soursop	Cooked Chopped 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	58.3% 0.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	35% 140μg	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	229% 206mg	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	5.33% 0.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soursop	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	75% 6mg	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	NA	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	38.6% 270mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22% 812g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Soursop VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Soursop has 1.3 times more Vitamin B1 and 2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B6, 4 times more Vitamin B9, 1.9 times more Vitamin C, 16.5 times more Vitamin E and 220.3 times more Vitamin K than Raw Soursop.
• Both Soursop and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Soursop have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Soursop as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soursop vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Soursop has 2.5 times more Copper, 1.6 times more Magnesium and 2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 1.8 times more Phosphorus and 2.8 times more Zinc than Raw Soursop.
• Both Soursop and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Soursop lack sufficient amounts of Calcium and Zinc
• Both Raw Soursop as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soursop has 2.4 times more Energy, 3.1 times more Carbohydrate and 9.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3 and 3.1 times more Protein than Raw Soursop.
• Both Soursop and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Soursop provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Soursop as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.