Comparing Nutrients in 1 pound Bulb Fennel VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Bulb Fennel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	24.6% 18g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	10% 5.62g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	24% 218μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	45.4% 0.59mg	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	30.6% 122μg	76% 304μg	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	60.5% 54.4mg	284% 256mg	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	17.5% 2.63mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 285μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22.2% 222mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	19% 0.17mg	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	41.4% 3.3mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 409g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Bulb Fennel versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bulb Fennel vs Frozen Chopped Broccoli:

• 1 pound of Bulb Fennel has 1.4 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 5.3 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 4.7 times more Vitamin C, 2.1 times more Vitamin E and 1.3 times more Vitamin K than Raw Bulb Fennel.
• Both Bulb Fennel and Frozen Chopped Broccoli provide similar amounts of Vitamin A and Vitamin B5 per one pound.
• 1 pound of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Bulb Fennel as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Bulb Fennel vs Frozen Chopped Broccoli:

• 1 pound of Bulb Fennel has 1.7 times more Copper, 2 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Manganese, 4 times more Selenium and 2.4 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Frozen Chopped Broccoli contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bulb Fennel has 1.5 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Omega 3 and 2.3 times more Protein than Raw Bulb Fennel.
• Both Bulb Fennel and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Bulb Fennel provide inadequate amounts of Omega 3
• Both Raw Bulb Fennel as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.