Comparing Nutrients in 1 pound Kumquats VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Kumquats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 322kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	19.3% 77μg	63.5% 254μg	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	221% 199mg	202% 182mg	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	4.54% 0.68mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	28% 281mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	17% 0.15mg	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	48.8% 3.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	44% 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	12.3% 86mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.9% 367g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Kumquats vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 3.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9, 8.8 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Kumquats and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per one pound.
• 1 pound of Kumquats have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Kumquats as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Kumquats vs Cooked Chopped Frozen Broccoli:

• 1 pound of Kumquats has 1.9 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium and 1.3 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.7 times more Manganese, 2.6 times more Phosphorus and 1.6 times more Zinc than Raw Kumquats.
• Both Kumquats and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Kumquats lack sufficient amounts of Zinc
• Both Raw Kumquats as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kumquats has 2.5 times more Energy, 3 times more Carbohydrate, 6.4 times more Sugars and 2.2 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Protein than Raw Kumquats.
• Both Kumquats and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Kumquats as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.