Comparing Nutrients in 1 pound Water Convolvulus VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Water Convolvulus	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	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	11% 14g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	21% 11.8g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	159% 1429μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	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	12.8% 0.64mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	64.6% 259μg	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	277% 249mg	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	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	35% 349mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	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	95% 7.57mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	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	25.3% 177mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	34% 513mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Water Convolvulus VS Frozen Broccoli Spears per 1 lb

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

• 1 pound of Water Convolvulus has 5.5 times more Vitamin A and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.4 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Water Convolvulus .
• Both Water Convolvulus and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• Both Raw Water Convolvulus as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Water Convolvulus vs Frozen Broccoli Spears:

• 1 pound of Water Convolvulus has 1.9 times more Calcium, 2.3 times more Iron, 4.4 times more Magnesium, 1.2 times more Potassium and 6.6 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.6 times more Copper, 1.6 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Selenium and 1.9 times more Zinc than Raw Water Convolvulus .
• Both Water Convolvulus and Frozen Broccoli Spears contain similar levels of Water per one pound.
• 1 pound of Water Convolvulus lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Broccoli Spears contains 1.7 times more Carbohydrate and 1.4 times more Fiber than Raw Water Convolvulus .
• Both Water Convolvulus and Frozen Broccoli Spears offer comparable quantities of Protein per one pound.
• Both Raw Water Convolvulus as well as Frozen Broccoli Spears provide inadequate amounts of Energy in one pound.