Comparing Nutrients in 1 pound Passion-fruit, Purple VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	15% 440kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	70% 51g	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	124% 47g	36% 13.6g	38g per day for Men 19-50 years
Protein	18% 9.98g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	61% 0.79mg	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	16% 63.5μg	107% 426μg	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	151% 136mg	344% 310mg	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	0.6% 0.091mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	18% 0.16mg	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	91% 7.26mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	44% 308mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.94% 331g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Passion-fruit, Purple versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Passion-fruit, Purple vs Frozen Broccoli Spears:

• 1 pound of Passion-fruit, Purple has 3.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin B1, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9, 2.3 times more Vitamin C, 67.5 times more Vitamin E and 144.9 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per one pound.
• 1 pound of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Passion-fruit, Purple vs Frozen Broccoli Spears:

• 1 pound of Passion-fruit, Purple has 2.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.4 times more Calcium, 3.2 times more Selenium and 3.4 times more Zinc than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Broccoli Spears contain similar levels of Phosphorus per one pound.
• 1 pound of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Passion-fruit, Purple has 3.3 times more Energy, 11.1 times more Omega 6, 4.4 times more Carbohydrate, 7.6 times more Sugars and 3.5 times more Fiber than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 125 times more Omega 3 and 1.4 times more Protein than Raw Passion-fruit, Purple.
• 1 pound of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6