Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1% 0.98g	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	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.38% 0.4g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	15.6% 11.3g	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	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.1% 4g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.96% 0.1mg	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	20% 80.8μg	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	39.2% 35.3mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	9.13% 0.082mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.77% 0.18mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Prepared Horseradish:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 6.6 times more Vitamin B1, 4 times more Vitamin B2, 1.2 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin C, 122 times more Vitamin E and 62.4 times more Vitamin K than Prepared Horseradish.
• Both Frozen Chopped Broccoli, Unprepared and Prepared Horseradish have similar amounts of Vitamin B9 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Prepared Horseradish have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Prepared Horseradish:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Iron, 2.3 times more Manganese and 1.6 times more Phosphorus than Prepared Horseradish.
• While Prepared Horseradish contains 1.5 times more Copper, 1.5 times more Magnesium, 17.5 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Prepared Horseradish have similar amounts of Calcium, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 2 times more Omega 3 and 2.4 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 1.8 times more Energy, 9.2 times more Omega 6, 2.4 times more Carbohydrate and 5.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Prepared Horseradish have similar amounts of Fiber per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Prepared Horseradish have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.