Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Millet Flour	11%	10%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Millet Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	262% 341g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	10.4% 7.53g	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	0% 0g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	36% 13.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	25% 14g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Millet Flour	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	130% 1.7mg	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	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Millet Flour	Recommended Dietary Allowance
Calcium	15% 150mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	270% 2.43mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	198% 4.54mg	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	185% 1293mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	270% 148μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	108% 12mg	11mg per day for Men 19-50 years
Water	11% 411g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Millet Flour per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B9, more Vitamin C, 12 times more Vitamin E and 110.1 times more Vitamin K than Millet Flour.
• While 1 lb of Millet flour contains 7.5 times more Vitamin B1, 13.1 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Millet Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium and 10.5 times more Water than Millet Flour.
• While 1 lb of Millet flour contains 15.7 times more Copper, 6.5 times more Iron, 9.2 times more Magnesium, 4.5 times more Manganese, 5.8 times more Phosphorus, 1.6 times more Potassium, 46.7 times more Selenium and 9.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Millet flour contains 13.6 times more Energy, 35.4 times more Fat, 196.3 times more Omega 6, 14 times more Carbohydrate and 3.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Millet Flour offer comparable quantities of Omega 3, Sugars and Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6