Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Bulb Fennel	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	7.96% 10.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7.7% 5.57g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.12% 0.067mg	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	23.7% 95μg	9.57% 38.3μg	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	89% 80mg	19% 17mg	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	11.5% 1.73mg	5.5% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bulb Fennel	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	10.4% 0.094mg	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	14.4% 1.15mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	11.8% 0.27mg	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	10% 71mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Bulb Fennel per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Bulb Fennel:

• 5 ounces of Frozen Chopped Broccoli have 5.3 times more Vitamin B1, 3 times more Vitamin B2, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 4.7 times more Vitamin C, 2.1 times more Vitamin E and 1.3 times more Vitamin K than Bulb Fennel.
• While 5 oz of Raw Bulb Fennel contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bulb Fennel provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Bulb Fennel:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Manganese, 4 times more Selenium and 2.4 times more Zinc than Bulb Fennel.
• While 5 oz of Raw Bulb Fennel contain 1.7 times more Copper, 2 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bulb Fennel contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have more Omega 3 and 2.3 times more Protein than Bulb Fennel.
• While 5 oz of Raw Bulb Fennel contain 1.5 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bulb Fennel offer comparable quantities of Fiber per five ounces.
• 5 ounces of Bulb Fennel provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Bulb Fennel provide inadequate amounts of Energy and Omega 6 in five ounces.