Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Gums, seed gums (includes locust bean, guar)

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Gums, seed gums (includes locust bean, guar)	6%	1%	93%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Gums, seed gums (includes locust bean, guar)	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.56% 0.095g	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	84.3% 110g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0% 0g	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	288% 110g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Gums, seed gums (includes locust bean, guar)	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0% 0mg	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	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Gums, seed gums (includes locust bean, guar)	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	0% 0mg	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% 0mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	12% 177mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.57% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Gums, seed gums (includes locust bean, guar) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Gums, seed gums (includes locust bean, guar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Gums, seed gums (includes locust bean, guar):

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Gums, seed gums (includes locust bean, guar).
• 5 ounces of Gums, seed gums (includes locust bean, guar) have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Gums, seed gums (includes locust bean, guar) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Gums, seed gums (includes locust bean, guar):

• 5 ounces of Cooked Chopped Frozen Broccoli have more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Zinc and 6 times more Water than Gums, seed gums (includes locust bean, guar).
• While 5 oz of Gums, seed gums (includes locust bean, guar) contain 8.9 times more Calcium and 11.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• 5 ounces of Gums, seed gums (includes locust bean, guar) lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Gums, seed gums (includes locust bean, guar) lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 42 times more Omega 3 and more Sugars than Gums, seed gums (includes locust bean, guar).
• While 5 oz of Gums, seed gums (includes locust bean, guar) contain 11.9 times more Energy, 14.4 times more Carbohydrate, 25.8 times more Fiber and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Gums, seed gums (includes locust bean, guar) provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Gums, seed gums (includes locust bean, guar) provide inadequate amounts of Omega 6 in five ounces.