Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Millet	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	6.17% 6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	17% 2.86g	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	79.4% 103g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Millet	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	49.7% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	30% 120μg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Millet	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	118% 1.06mg	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	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	101% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 42μg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Millet per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Millet:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C, 26.4 times more Vitamin E and 97.9 times more Vitamin K than Millet.
• While 5 oz of Raw Millet contain 7.7 times more Vitamin B1, 3.6 times more Vitamin B2, 10.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Millet have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Millet have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Millet:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.1 times more Calcium and 10.5 times more Water than Millet.
• While 5 oz of Raw Millet contain 22.1 times more Copper, 4.9 times more Iron, 8.8 times more Magnesium, 7.3 times more Manganese, 5.8 times more Phosphorus, 1.4 times more Potassium, 3.9 times more Selenium and 6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Millet contain 13.5 times more Energy, 35.2 times more Fat, 40.2 times more Saturated Fat, 2.8 times more Omega 3, 155 times more Omega 6, 13.6 times more Carbohydrate, 2.8 times more Fiber and 3.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6