Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	18.4% 3.13g	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	253% 329g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	224% 2.9mg	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	120% 481μg	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	148% 133mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	9.07% 91mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	43.4% 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	31.8% 222mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	133% 4527mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11% 411g	1.52% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Ginkgo Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Dried Ginkgo Nuts:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Vitamin C than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 7.8 times more Vitamin B1, 2.2 times more Vitamin B2, 25.6 times more Vitamin B3, 4.9 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Ginkgo Nuts provide similar amounts of Vitamin A per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Dried Ginkgo Nuts:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium and 7.3 times more Water than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 15.8 times more Copper, 2.6 times more Iron, 4.1 times more Magnesium, 5.5 times more Phosphorus, 7 times more Potassium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Ginkgo Nuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Omega 3 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 12.4 times more Energy, 16.7 times more Fat, 53.1 times more Omega 6, 13.5 times more Carbohydrate and 3.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Dried Ginkgo Nuts provide inadequate amounts of Omega 3