Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Frozen Chopped Broccoli	Pine Nuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	276% 47g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	11% 4.25g	14% 5.24g	38g per day for Men 19-50 years
Protein	7.1% 4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pine Nuts	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.7% 95μg	12% 48μg	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	1.26% 1.13mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pine Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	209% 1.88mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	25% 846mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.087% 3.23g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 70.5 times more Vitamin C and 1.5 times more Vitamin K than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 6.9 times more Vitamin B1, 2.4 times more Vitamin B2, 9.3 times more Vitamin B3 and 7.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pine Nuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 4 times more Selenium and 40.1 times more Water than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 34.8 times more Copper, 6.8 times more Iron, 13.9 times more Magnesium, 29.9 times more Manganese, 11.5 times more Phosphorus, 2.8 times more Potassium and 13.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Pine Nuts contain 25.9 times more Energy, 235.8 times more Fat, 111.3 times more Saturated Fat, 1.6 times more Omega 3, 1069.4 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Sugars and 4.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pine Nuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6