Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned Whiskey Sour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Whiskey Sour	0%	0%	100%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Whiskey Sour	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	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	11% 4.25g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Whiskey Sour	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	0.65% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.18% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	0.23% 0.011mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0% 0mg	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	20% 79.4μg	0% 0μg	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	63% 57mg	2.5% 2.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Whiskey Sour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	1.4% 0.013mg	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	11% 0.86mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	0.37% 0.009mg	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	9.92% 69.5mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	0.46% 15.6mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Whiskey Sour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Canned Whiskey Sour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Canned Whiskey Sour:

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 5 times more Vitamin B1, 13.5 times more Vitamin B2, 22.9 times more Vitamin B3, 34.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 25.1 times more Vitamin C than Canned Whiskey Sour.
• 5 ounces of Canned Whiskey Sour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Canned Whiskey Sour have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Canned Whiskey Sour:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Calcium, 3.8 times more Copper, 61 times more Iron, 13 times more Magnesium, 37.2 times more Manganese, 8.2 times more Phosphorus, 12.9 times more Potassium and 4.7 times more Zinc than Canned Whiskey Sour.
• While 5 oz of Canned Whiskey Sour contain 4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Whiskey Sour contain similar levels of Water per five ounces.
• 5 ounces of Canned Whiskey Sour lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Whiskey Sour lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 30 times more Fiber and more Protein than Canned Whiskey Sour.
• While 5 oz of Canned Whiskey Sour contain 4.3 times more Energy and 2.5 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Canned Whiskey Sour provide inadequate amounts of Fiber and Protein