Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS TVP

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
TVP	59%	3%	38%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	TVP	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	3.34% 0.57g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	18.6% 13.5g	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	54.5% 20.7g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	TVP	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	17% 2.7mg	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	54.5% 0.71mg	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	106% 425μg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	TVP	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	236% 2.13mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	247% 5.67mg	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	144% 1006mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	104% 3544mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.27% 9.92g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, more Vitamin C, 6.6 times more Vitamin E and 21.5 times more Vitamin K than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 10.9 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 3.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 5 ounces of TVP have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 13 times more Water than TVP.
• While 5 oz of Textured Vegetable Protein, Dry contain 7.9 times more Calcium, 44.1 times more Copper, 16.4 times more Iron, 23.1 times more Magnesium, 17.9 times more Manganese, 14.5 times more Phosphorus, 17.6 times more Potassium, 31.4 times more Selenium, 2.7 times more Sodium and 20 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Textured Vegetable Protein, Dry contain 11.8 times more Energy, 2.4 times more Omega 3, 30.8 times more Omega 6, 6 times more Carbohydrate, 6.5 times more Sugars, 4.9 times more Fiber and 16.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6