Comparing Nutrients in 1 pound California Avocados VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	California Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	26% 757kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	9.2% 6.67g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	81% 31g	36% 13.6g	38g per day for Men 19-50 years
Protein	16% 8.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	45.4% 0.59mg	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	101% 404μg	63.5% 254μg	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	44.4% 40mg	202% 182mg	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	59.6% 8.94mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	17% 0.15mg	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	34.6% 2.77mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	44% 1mg	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	35% 245mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.87% 328g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of California Avocados vs Cooked Chopped Frozen Broccoli:

• 1 pound of California Avocados has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 5.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 7.3 times more Vitamin A, 4.6 times more Vitamin C and 4.2 times more Vitamin K than Raw California Avocados.
• 1 pound of California Avocados have insufficient amounts of Vitamin A
• Both Raw California Avocados as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Avocados vs Cooked Chopped Frozen Broccoli:

• 1 pound of California Avocados has 5 times more Copper, 2.2 times more Magnesium, 3.6 times more Potassium and 2.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 1.5 times more Manganese and 1.3 times more Water than Raw California Avocados.
• Both California Avocados and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of California Avocados lack sufficient amounts of Calcium
• Both Raw California Avocados as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Avocados has 6 times more Energy, 128.4 times more Fat, 118.1 times more Saturated Fat, 3 times more Omega 3, 128.8 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.9 times more Sugars and 1.6 times more Protein than Raw California Avocados.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6