Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Fruit cocktail, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	4.07% 118kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	107% 77.7g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17.8% 0.23mg	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	76% 304μg	3.4% 13.6μg	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	284% 256mg	9.58% 8.6mg	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	37% 5.53mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	43.3% 0.39mg	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	46% 3.67mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	32.4% 227mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.86% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Fruit cocktail, canned, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Fruit cocktail, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Fruit cocktail, canned, heavy syrup, drained:

• 1 pound of Frozen Chopped Broccoli has 3.7 times more Vitamin A, 2.8 times more Vitamin B1, 4.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 22.3 times more Vitamin B9, 29.7 times more Vitamin C, 2 times more Vitamin E and 20.8 times more Vitamin K than Fruit cocktail, canned, heavy syrup, drained.
• 1 pound of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Fruit cocktail, canned, heavy syrup, drained:

• 1 pound of Frozen Chopped Broccoli has 8 times more Calcium, 2.8 times more Iron, 3.6 times more Magnesium, 4.2 times more Phosphorus, 2.4 times more Potassium, 5.6 times more Selenium and 6 times more Zinc than Fruit cocktail, canned, heavy syrup, drained.
• While 1 lb of Fruit cocktail, canned, heavy syrup, drained contains 2.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Water per one pound.
• 1 pound of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 21 times more Omega 3, 1.8 times more Fiber and 6 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• While 1 lb of Fruit cocktail, canned, heavy syrup, drained contains 2.7 times more Energy, 3.9 times more Carbohydrate and 12.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 pound of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 6 in one pound.