Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	78% 13.3g	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	141% 184g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	25% 14g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	795% 9.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	268% 3.5mg	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	260% 1039μg	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	12% 11mg	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	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	15% 150mg	217% 2168mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	595% 5.35mg	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	718% 57.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	423% 9.72mg	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	1035% 7244mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	236% 8038mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	482% 53mg	11mg per day for Men 19-50 years
Water	11% 411g	0.77% 28.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Partially Defatted Cottonseed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Partially Defatted Cottonseed 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 Partially Defatted Cottonseed Flour:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.3 times more Vitamin A and 16.7 times more Vitamin C than Partially Defatted Cottonseed Flour.
• While 1 lb of Partially Defatted Glandless Cottonseed Flour contains 38.2 times more Vitamin B1, 4.9 times more Vitamin B2, 8.9 times more Vitamin B3, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Partially Defatted Cottonseed Flour:

• 1 pound of Cooked Chopped Frozen Broccoli has 14.4 times more Water than Partially Defatted Cottonseed Flour.
• While 1 lb of Partially Defatted Glandless Cottonseed Flour contains 14.5 times more Calcium, 34.7 times more Copper, 20.8 times more Iron, 55.5 times more Magnesium, 9.6 times more Manganese, 32.6 times more Phosphorus, 12.5 times more Potassium, 8 times more Selenium, 3.2 times more Sodium and 41.8 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 pound of Cooked Chopped Frozen Broccoli has 3.8 times more Omega 3 than Partially Defatted Cottonseed Flour.
• While 1 lb of Partially Defatted Glandless Cottonseed Flour contains 12.8 times more Energy, 51.7 times more Fat, 88.2 times more Saturated Fat, 225 times more Omega 6, 7.6 times more Carbohydrate and 13.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Partially Defatted Cottonseed Flour offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3