Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	25% 32.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	30.6% 22g	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	16% 11.6g	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	% 10.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	11% 4.25g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.1% 4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.64% 0.021mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	8.35% 0.075mg	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	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	10.6% 0.24mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.87% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Nance, canned, syrup, drained:

• Frozen Chopped Broccoli, Unprepared has 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 8.7 times more Vitamin B6 and 5.2 times more Vitamin C than Nance, canned, syrup, drained.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Nance, canned, syrup, drained:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Calcium, 2.2 times more Iron, 1.7 times more Manganese, 7.1 times more Phosphorus, 3 times more Sodium, 8 times more Zinc and 1.2 times more Water than Nance, canned, syrup, drained.
• While Nance, canned, syrup, drained contains 1.4 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Nance, canned, syrup, drained have similar amounts of Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 5 times more Protein than Nance, canned, syrup, drained.
• While Nance, canned, syrup, drained contains 3.7 times more Energy, 4.4 times more Fat, 4.8 times more Carbohydrate, 11.6 times more Sugars, 9.9 times more Fructose and 2.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Nance, canned, syrup, drained have insufficient amounts of Glucose and Sucrose in 5 oz.