Comparing Nutrients in 1 kilogram Vanilla Extract VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Vanilla Extract	0%	1%	99%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Vanilla Extract	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	99% 2880kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	97% 127g	41% 53.5g	130g per day for Men 19-50 years
Sugars	174% 127g	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	1.07% 0.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Vanilla Extract	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	9.17% 0.11mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Extract	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	15% 1.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	8.57% 60mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	14.2% 526g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Extract VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Vanilla Extract 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 Vanilla Extract vs Cooked Chopped Frozen Broccoli:

• 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 5 times more Vitamin B1, 7.8 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• Both Vanilla Extract and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Vanilla Extract 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 Vanilla Extract vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Vanilla Extract has 2.1 times more Copper than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Calcium, 5.1 times more Iron, 8.2 times more Phosphorus, 2.5 times more Zinc and 1.7 times more Water than Vanilla Extract.
• Both Vanilla Extract and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Manganese and Potassium per one kilogram.
• 1 kilogram of Vanilla Extract lack sufficient amounts of Calcium, Iron, Phosphorus and Zinc
• Both Vanilla Extract 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 Vanilla Extract has 10.3 times more Energy, 2.4 times more Carbohydrate and 8.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 42 times more Omega 3, more Fiber and 51.7 times more Protein than Vanilla Extract.
• 1 kilogram of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Vanilla Extract as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.