Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS ENOVA Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
ENOVA Oil	0%	100%	0%

Macro Nutrients

	Frozen Chopped Broccoli	ENOVA Oil	Recommended Dietary Allowance
Energy	1.27% 37kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	658% 10.5g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	383% 65g	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	0% 0g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	ENOVA Oil	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	NA	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	NA	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	NA	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	204% 30.7mg	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	ENOVA Oil	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	NA	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	NA	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% 0mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS ENOVA Oil per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs ENOVA Oil:

• 5 oz of 80% Diglycerides ENOVA Cooking and Salad Oil contain 17.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs ENOVA Oil:

• 5 ounces of Frozen Chopped Broccoli have more Water than ENOVA Oil.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have more Carbohydrate and more Protein than ENOVA Oil.
• While 5 oz of 80% Diglycerides ENOVA Cooking and Salad Oil contain 34 times more Energy, 344.8 times more Fat, 105.2 times more Saturated Fat, 70.8 times more Omega 3 and 1481.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of ENOVA Oil provide inadequate amounts of Carbohydrate and Protein