Comparing Nutrients in 1 pound Frozen Nance VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Nance	Broccoli Raab	Recommended Dietary Allowance
Energy	11.4% 331kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	NA	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	9.94% 13g	130g per day for Men 19-50 years
Sugars	52% 37.7g	2.38% 1.72g	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	29.6% 21.5g	1.06% 0.77g	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	% 16.2g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	5.35% 3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	59.7% 0.78mg	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	9.07% 36.3μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	466% 420mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.8% 5.67mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Broccoli Raab	Recommended Dietary Allowance
Calcium	21% 209mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	21% 0.19mg	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	21.5% 1.72mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	78% 1.8mg	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	6.48% 45.4mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.9% 366g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Nance vs Broccoli Raab:

• 1 pound of Frozen Nance has 4.6 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 32.8 times more Vitamin A, 10.8 times more Vitamin B1, 7.2 times more Vitamin B2, 4.2 times more Vitamin B3, 1.8 times more Vitamin B5, 8.1 times more Vitamin B6, 10.4 times more Vitamin B9, 1.3 times more Vitamin E and 18.8 times more Vitamin K than Frozen Nance.
• 1 pound of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 1 pound for Frozen Nance vs Broccoli Raab:

• 1 pound of Frozen Nance has 1.2 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.3 times more Calcium, 5.6 times more Iron, 1.6 times more Manganese, 7.3 times more Phosphorus, 11 times more Sodium and 8.6 times more Zinc than Frozen Nance.
• Both Frozen Nance and Broccoli Raab contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• Both Frozen Nance as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Nance has 3.3 times more Energy, 6 times more Carbohydrate, 21.9 times more Sugars, 27.8 times more Fructose and 2.8 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.8 times more Protein than Frozen Nance.
• 1 pound of Frozen Nance provide inadequate amounts of Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy