Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Miso

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Miso	25%	26%	49%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Miso	Recommended Dietary Allowance
Energy	4.38% 127kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	66% 11.2g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	38.8% 28g	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	37.5% 27.2g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	25% 14g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Miso	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	69.4% 0.9mg	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	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Miso	Recommended Dietary Allowance
Calcium	15% 150mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	212% 1.9mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	169% 3.9mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	11% 411g	5.27% 195g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 12.8 times more Vitamin A, 2.9 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and 3 times more Vitamin K than Miso.
• While 1 lb of Miso contains 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Miso provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Miso have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Water than Miso.
• While 1 lb of Miso contains 1.7 times more Calcium, 12.4 times more Copper, 4.1 times more Iron, 3.7 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 10 times more Selenium, 338.9 times more Sodium and 9.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Miso contains 7.1 times more Energy, 50.1 times more Fat, 56.9 times more Saturated Fat, 9.6 times more Omega 3, 190.7 times more Omega 6, 4.7 times more Carbohydrate, 4.2 times more Sugars, 1.8 times more Fiber and 4.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6