Comparing Nutrients in 1 pound Dried Pepeao VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Pepeao	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	46.6% 1352kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	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	283% 368g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	39% 22g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	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	312% 3.75mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1950% 98mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	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	181% 726μg	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	7.06% 6.35mg	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	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	51.3% 513mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	2555% 23mg	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	348% 28mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	158% 662mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	227% 5.22mg	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	75% 526mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	374% 205μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	310% 34mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.37% 50.5g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Pepeao vs Frozen Chopped Broccoli:

• Dried Pepeao has 15.6 times more Vitamin B1, 3.6 times more Vitamin B2, 6.4 times more Vitamin B3, 77.1 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A and 40.3 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Pepeao vs Frozen Chopped Broccoli:

• Dried Pepeao has 2 times more Calcium, 133.4 times more Copper, 7.6 times more Iron, 8.1 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Potassium, 16.2 times more Selenium, 2.9 times more Sodium and 15.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.2 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 1 pound:

• Dried Pepeao has 11.5 times more Energy, 17 times more Carbohydrate and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Pepeao as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.