Comparing Nutrients in 5 ounces Boiled Broccoli VS Partially Defatted Cottonseed Meal

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Partially Defatted Cottonseed Meal	50%	11%	39%

Macro Nutrients

	Boiled Broccoli	Partially Defatted Cottonseed Meal	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	18.5% 3.15g	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	42% 54.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	124% 69.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Partially Defatted Cottonseed Meal	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	38% 6.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	88.4% 1.15mg	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	85.8% 343μg	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	3.94% 3.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Partially Defatted Cottonseed Meal	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	0.16% 0.001mg	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	237% 19mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	256% 1077mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	139% 3.2mg	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	341% 2387mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	78% 2649mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Partially Defatted Cottonseed Meal per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Partially Defatted Cottonseed Meal:

• 5 ounces of Boiled Broccoli have 3.3 times more Vitamin A, 1.3 times more Vitamin B5 and 26 times more Vitamin C than Partially Defatted Cottonseed Meal.
• While 5 oz of Partially Defatted Gglandless Cottonseed Meal contain 35.2 times more Vitamin B1, 3.4 times more Vitamin B2, 7.8 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Partially Defatted Gglandless Cottonseed Meal have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Partially Defatted Cottonseed Meal:

• 5 ounces of Boiled Broccoli have 61 times more Copper and 74.4 times more Water than Partially Defatted Cottonseed Meal.
• While 5 oz of Partially Defatted Gglandless Cottonseed Meal contain 12.6 times more Calcium, 19.9 times more Iron, 36.2 times more Magnesium, 11.6 times more Manganese, 25.1 times more Phosphorus, 6.4 times more Potassium and 27.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Partially Defatted Cottonseed Meal contain similar levels of Sodium per five ounces.
• 5 ounces of Partially Defatted Cottonseed Meal lack sufficient amounts of Copper

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 13.2 times more Omega 3 than Partially Defatted Cottonseed Meal.
• While 5 oz of Partially Defatted Gglandless Cottonseed Meal contain 10.5 times more Energy, 11.6 times more Fat, 15.3 times more Saturated Fat, 43.6 times more Omega 6, 5.4 times more Carbohydrate and 20.6 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Partially Defatted Cottonseed Meal provide inadequate amounts of Omega 3