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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	4.07% 118kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	253% 329g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	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	NA	38g per day for Men 19-50 years
Protein	22.8% 12.7g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	133% 4527mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.52% 56.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli vs Dried Ginkgo Nuts:

• 1 pound of Frozen Chopped Broccoli has 1.9 times more Vitamin C than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 8.1 times more Vitamin B1, 1.8 times more Vitamin B2, 25 times more Vitamin B3, 4.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Ginkgo Nuts provide similar amounts of Vitamin A per one pound.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 2.8 times more Calcium, 1.3 times more Manganese and 7.4 times more Water than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 14.1 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 5.4 times more Phosphorus, 4.7 times more Potassium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 4.2 times more Omega 3 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 13.4 times more Energy, 6.9 times more Fat, 22.3 times more Omega 6, 15.2 times more Carbohydrate and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Dried Ginkgo Nuts provide inadequate amounts of Omega 3