Comparing Nutrients in 1 pound Soursop VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Soursop	5%	4%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Soursop	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 299kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	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	58.8% 76.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	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	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Soursop	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	104% 93mg	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	2.4% 0.36mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soursop	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	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	34% 2.72mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	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	17.5% 122mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	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	4.23% 63.5mg	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	9.95% 368g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Soursop VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Soursop 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 Soursop vs Frozen Broccoli Spears:

• 1 pound of Soursop has 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.3 times more Vitamin B2, 3 times more Vitamin B6, 6.7 times more Vitamin B9, 3.3 times more Vitamin C, 16.9 times more Vitamin E and 253.5 times more Vitamin K than Raw Soursop.
• Both Soursop and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Soursop have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Soursop as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soursop vs Frozen Broccoli Spears:

• 1 pound of Soursop has 2.4 times more Copper and 1.3 times more Magnesium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.9 times more Calcium, 2.2 times more Phosphorus, 3.2 times more Selenium and 3.4 times more Zinc than Raw Soursop.
• Both Soursop and Frozen Broccoli Spears contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Soursop lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soursop has 2.3 times more Energy, 3.1 times more Carbohydrate and 9.2 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Omega 3 and 3.1 times more Protein than Raw Soursop.
• Both Soursop and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Soursop provide inadequate amounts of Omega 3 and Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Soursop as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.