Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Ginkgo Nuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.8% 0.82g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	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	NA	38g per day for Men 19-50 years
Protein	7.1% 4g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	35.8% 0.46mg	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	19% 76.5μg	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	23.6% 21.3mg	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	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	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	43% 0.39mg	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	17.7% 1.4mg	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	6.96% 0.16mg	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	25% 176mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	21.3% 723mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Ginkgo Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Ginkgo Nuts:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin A, 1.7 times more Vitamin B5, 1.2 times more Vitamin B9 and 3.8 times more Vitamin C than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain 4.2 times more Vitamin B1, 12.8 times more Vitamin B3 and 2.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Ginkgo Nuts provide similar amounts of Vitamin B2 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Ginkgo Nuts:

• 5 ounces of Frozen Chopped Broccoli have 28 times more Calcium, 2.6 times more Manganese, 1.4 times more Zinc and 1.7 times more Water than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain 7.2 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus and 2.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Ginkgo Nuts contain similar levels of Iron per five ounces.
• 5 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 5 times more Omega 3 than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain 7 times more Energy, 18.6 times more Omega 6, 7.9 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3