Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Currants	9%	3%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Currants	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	48% 62.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	46% 33.4g	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	22% 16g	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	% 14.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.77g	g per day for Men 19-50 years
Fiber	36% 13.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	25% 14g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Currants	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	24.4% 0.32mg	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	63.5% 254μg	9.07% 36.3μg	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	202% 182mg	207% 186mg	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	40% 6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Currants	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	54% 0.49mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	36.7% 0.84mg	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	31.8% 222mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	36.7% 1247mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 411g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Red Currants per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Red Currants:

• 1 pound of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.6 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 7 times more Vitamin B9, 13.2 times more Vitamin E and 8 times more Vitamin K than Red Currants.
• Both Cooked Chopped Frozen Broccoli and Red Currants provide similar amounts of Vitamin C per one pound.
• 1 pound of Red Currants have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Red Currants:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Zinc than Red Currants.
• While 1 lb of Raw Red And White Currants contains 3.1 times more Copper, 1.6 times more Iron and 1.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Currants contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red And White Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Protein than Red Currants.
• While 1 lb of Raw Red And White Currants contains 2.6 times more Carbohydrate, 5 times more Sugars and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Currants offer comparable quantities of Omega 3 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red And White Currants provide inadequate amounts of Energy and Omega 6 in one pound.