Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	4.07% 118kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.91% 0.15g	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	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	6.63% 4.8g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	3.14% 0.041mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	25.4% 254mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	43% 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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	2.17% 0.05mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	365% 5479mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Sour Cucumber Pickles:

• Frozen Chopped Broccoli, Unprepared has 5.2 times more Vitamin A, more Vitamin B1, 9.6 times more Vitamin B2, more Vitamin B3, 7.3 times more Vitamin B5, 14.4 times more Vitamin B6, 67 times more Vitamin B9, 56.4 times more Vitamin C, 13.6 times more Vitamin E and 1.7 times more Vitamin K than Sour Cucumber Pickles.
• Both Frozen Chopped Broccoli, Unprepared as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Sour Cucumber Pickles:

• Frozen Chopped Broccoli, Unprepared has more Calcium, 2 times more Iron, 4.5 times more Magnesium, 26.7 times more Manganese, 3.6 times more Phosphorus, 9.2 times more Potassium, more Selenium and 24 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 2.2 times more Copper and 50.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Sour Cucumber Pickles have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Omega 3, 2.1 times more Carbohydrate, 1.3 times more Sugars, 2.5 times more Fiber and 8.5 times more Protein than Sour Cucumber Pickles.
• Both Frozen Chopped Broccoli, Unprepared as well as Sour Cucumber Pickles have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.