Comparing Nutrients in 5 ounces Boiled Broccoli VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Mangos	5%	5%	90%

Macro Nutrients

	Boiled Broccoli	Mangos	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	26.7% 19.4g	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	1.45% 1.05g	9.15% 6.63g	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	% 0.69g	% 2.85g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 9.88g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	2.08% 1.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Mangos	Recommended Dietary Allowance
Vitamin A	12% 109μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	13% 0.17mg	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	38.3% 153μg	15.2% 61μg	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	102% 92mg	57.3% 51.6mg	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	13.7% 2.06mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Mangos	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	17.5% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	3.9% 0.089mg	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	13.6% 95mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Mangos per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Mangos to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Mangos:

• 5 ounces of Boiled Broccoli have 1.4 times more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9, 1.8 times more Vitamin C, 1.6 times more Vitamin E and 33.6 times more Vitamin K than Mangos.
• Both Boiled Broccoli and Mangos provide similar amounts of Vitamin B3 per five ounces.
• Both Boiled and Drained Broccoli as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Mangos:

• 5 ounces of Boiled Broccoli have 3.6 times more Calcium, 4.2 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 4.8 times more Phosphorus, 1.7 times more Potassium, 2.7 times more Selenium, 41 times more Sodium and 5 times more Zinc than Mangos.
• While 5 oz of Raw Mangos contain 1.8 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Mangos contain similar levels of Water per five ounces.
• 5 ounces of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 2.3 times more Omega 3, 2.1 times more Fiber and 2.9 times more Protein than Mangos.
• While 5 oz of Raw Mangos contain 1.7 times more Energy, 2.1 times more Carbohydrate, 9.8 times more Sugars and 6.3 times more Fructose than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 5 ounces of Mangos provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Raw Mangos provide inadequate amounts of Omega 6 in five ounces.