Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Ground Sage

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Ground Sage	11%	29%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Ground Sage	Recommended Dietary Allowance
Energy	1.27% 37kcal	15.4% 447kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	31% 9.96g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.4% 0.75g	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	66.2% 86g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	3.34% 2.42g	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	150% 57g	38g per day for Men 19-50 years
Protein	7.1% 4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ground Sage	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	46.5% 418μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	50.7% 8.1mg	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	293% 3.8mg	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	97% 388μg	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	51% 46mg	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	70.7% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2025% 2430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Ground Sage	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	234% 2342mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	119% 1.07mg	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	498% 40mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	144% 607mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	193% 4.44mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	44.6% 1517mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Ground Sage per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Ground Sage:

• 5 ounces of Frozen Chopped Broccoli have 1.7 times more Vitamin C than Ground Sage.
• While 5 oz of Ground Sage Spices contain 5.7 times more Vitamin A, 14.2 times more Vitamin B1, 3.5 times more Vitamin B2, 12.2 times more Vitamin B3, 20.7 times more Vitamin B6, 4.1 times more Vitamin B9, 6.1 times more Vitamin E and 21.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Ground Sage:

• 5 ounces of Frozen Chopped Broccoli have 11.5 times more Water than Ground Sage.
• While 5 oz of Ground Sage Spices contain 29.5 times more Calcium, 19.9 times more Copper, 34.7 times more Iron, 23.8 times more Magnesium, 10.7 times more Manganese, 1.8 times more Phosphorus, 5 times more Potassium, 1.3 times more Selenium and 9.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Ground Sage Spices contain 12.1 times more Energy, 44 times more Fat, 159.8 times more Saturated Fat, 11.7 times more Omega 3, 17.1 times more Omega 6, 12.7 times more Carbohydrate, 1.3 times more Sugars, 13.4 times more Fiber and 3.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6