Comparing Nutrients in 1 pound Palm Oil VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Palm Oil	0%	100%	0%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Palm Oil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	138% 4010kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	699% 224g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	56.7% 0.91g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	243% 41.3g	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	0% 0g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0% 0g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Palm Oil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	284% 256mg	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	482% 72.3mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Palm Oil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0.57% 0.045mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0% 0g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Palm Oil VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Palm Oil 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 Palm Oil vs Frozen Chopped Broccoli:

• 1 pound of Palm Oil has 13.1 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 10.1 times more Vitamin K than Palm Oil.
• 1 pound of Palm Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Palm Oil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Palm Oil vs Frozen Chopped Broccoli:

• 1 lb of Frozen Chopped Broccoli, Unprepared contains more Calcium, more Copper, 81 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Palm Oil.
• 1 pound of Palm Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Palm Oil has 34 times more Energy, 344.8 times more Fat, 1120.5 times more Saturated Fat, 1.9 times more Omega 3 and 293.5 times more Omega 6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Carbohydrate, more Fiber and more Protein than Palm Oil.
• 1 pound of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6