Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Zante Currants	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.29% 0.05g	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	84% 109g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	122% 88.3g	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	63.5% 46g	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	% 42.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32.3% 0.42mg	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	3.54% 14μg	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	7.4% 6.66mg	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	12.5% 1.87mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Zante Currants	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	47% 0.42mg	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	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	21.3% 0.49mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Zante Currants per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Dried Zante Currants:

• 5 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 5.6 times more Vitamin B9, 8.5 times more Vitamin C, 12 times more Vitamin E and 26.7 times more Vitamin K than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Dried Zante Currants have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Dried Zante Currants:

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.2 times more Water than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 2.7 times more Calcium, 8.8 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 5.5 times more Potassium, 3.9 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dried Zante Currants lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.5 times more Omega 3 than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 10.4 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Zante Currants offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dried Zante Currants provide inadequate amounts of Omega 6 in five ounces.