Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.12% 0.53g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	48% 35g	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	36% 13.6g	63.3% 24g	38g per day for Men 19-50 years
Protein	25% 14g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Loganberries	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	22.7% 0.29mg	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	29.5% 118μg	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	77% 69.4mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Calcium	15% 150mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	59% 0.53mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	246% 5.66mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	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	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 411g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Loganberries per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 2.4 times more Vitamin B2, 2 times more Vitamin B6, 2.2 times more Vitamin B9, 2.6 times more Vitamin C, 1.5 times more Vitamin E and 11.3 times more Vitamin K than Frozen Loganberries.
• While 1 lb of Frozen Loganberries contains 1.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Loganberries provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Frozen Loganberries have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Frozen Loganberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Calcium and 1.9 times more Phosphorus than Frozen Loganberries.
• While 1 lb of Frozen Loganberries contains 3.4 times more Copper, 1.6 times more Magnesium and 5.6 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Loganberries contain similar levels of Iron, Potassium, Zinc and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Loganberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Protein than Frozen Loganberries.
• While 1 lb of Frozen Loganberries contains 1.4 times more Omega 3, 2.4 times more Carbohydrate, 5.2 times more Sugars and 1.8 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Loganberries provide inadequate amounts of Energy and Omega 6 in one pound.