Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canola Oil

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canola Oil	0%	100%	0%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canola Oil	Recommended Dietary Allowance
Energy	4.38% 127kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	104% 33.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2590% 41.4g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	507% 86.2g	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	0% 0g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canola Oil	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0% 0mg	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	0% 0μg	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	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	528% 79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	270% 323μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canola Oil	Recommended Dietary Allowance
Calcium	15% 150mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	0% 0mg	11mg per day for Men 19-50 years
Water	11% 411g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canola Oil per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 1.2 times more Vitamin K than Canola Oil.
• While 1 lb of Canola Oil contains 13.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 pound of Canola Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Canola Oil.
• 1 pound of Canola Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canola Oil lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• While 1 lb of Canola Oil contains 31.6 times more Energy, 833.3 times more Fat, 409.2 times more Saturated Fat, 217.5 times more Omega 3 and 1461.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Canola Oil provide inadequate amounts of Carbohydrate, Fiber and Protein