Comparing Nutrients in 5 ounces Avocados VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	2.87% 2.1g	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	0.23% 0.17g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.085g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	14% 0.18mg	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	28.7% 115μg	20% 79.4μg	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	15.7% 14mg	63% 57mg	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	19.6% 2.93mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	9.75% 0.78mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	13.7% 0.32mg	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	10.5% 73.7mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	20.2% 687mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Avocados vs Cooked Chopped Frozen Broccoli:

• Raw Avocados have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 5.1 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7.3 times more Vitamin A, 4 times more Vitamin C and 4.2 times more Vitamin K than Raw Avocados.
• Both Raw Avocados as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Avocados vs Cooked Chopped Frozen Broccoli:

• Raw Avocados have 5.6 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 1.6 times more Manganese and 1.8 times more Selenium than Raw Avocados.
• Both Raw Avocados and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Avocados have 5.7 times more Energy, 122.2 times more Fat, 118.1 times more Saturated Fat, 3 times more Omega 3, 128.8 times more Omega 6, 1.6 times more Carbohydrate and 2.2 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Sugars and 1.6 times more Protein than Raw Avocados.
• Both Raw Avocados as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.