Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Wheat Bran	Recommended Dietary Allowance
Energy	4.07% 118kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	54.4% 9.25g	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	225% 293g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	2.57% 1.86g	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	511% 194g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Wheat Bran	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	198% 9.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	455% 5.9mg	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	89.6% 358μg	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	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	37% 5.53mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Wheat Bran	Recommended Dietary Allowance
Calcium	25.4% 254mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	503% 4.53mg	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	599% 48mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	660% 2771mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	2268% 52mg	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	656% 4595mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	158% 5361mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	300% 33mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Wheat Bran:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, more Vitamin C and 42.7 times more Vitamin K than Crude Wheat Bran.
• While Crude Wheat Bran contains 9.9 times more Vitamin B1, 6 times more Vitamin B2, 28.9 times more Vitamin B3, 7.8 times more Vitamin B5 and 10 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Crude Wheat Bran have similar amounts of Vitamin B9 and Vitamin E per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Wheat Bran:

• Frozen Chopped Broccoli, Unprepared has 12 times more Sodium and 9.2 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.3 times more Calcium, 26.3 times more Copper, 13 times more Iron, 33.9 times more Magnesium, 39.1 times more Manganese, 20.3 times more Phosphorus, 5.6 times more Potassium, 27.7 times more Selenium and 15.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 3.3 times more Sugars than Crude Wheat Bran.
• While Crude Wheat Bran contains 8.3 times more Energy, 14.7 times more Fat, 14.3 times more Saturated Fat, 1.6 times more Omega 3, 65.8 times more Omega 6, 13.5 times more Carbohydrate, 14.3 times more Fiber and 5.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.