Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fuyu	28%	58%	14%

Macro Nutrients

	Frozen Chopped Broccoli	Fuyu	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	33.2% 5.64g	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	4.78% 6.2g	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	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fuyu	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.92% 0.13mg	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	10.3% 41μg	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	0.31% 0.28mg	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	Fuyu	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	59.2% 0.53mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	72.4% 1.66mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Fuyu per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 282 times more Vitamin C than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fuyu provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Fuyu:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium, 2.8 times more Potassium and 1.3 times more Water than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 9.9 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 6.2 times more Selenium, 119.7 times more Sodium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Salted and Fermented Tofu contain 4.5 times more Energy, 27.6 times more Fat, 26.3 times more Saturated Fat, 5.1 times more Omega 3, 128.5 times more Omega 6 and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fuyu offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6