Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.44% 0.25g	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	14.7% 19g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	7.1% 4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 0.14mg	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	16.4% 14.7mg	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	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	14.6% 0.13mg	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% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	15% 0.35mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Mixed Vegetables per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.4 times more Vitamin C than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 4.9 times more Vitamin A, 2.3 times more Vitamin B1 and 2.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Mixed Vegetables provide similar amounts of Vitamin B2 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Frozen Mixed Vegetables:

• 5 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.2 times more Manganese and 7 times more Selenium than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 2.4 times more Copper, 1.3 times more Magnesium and 2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Mixed Vegetables contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.7 times more Omega 3 than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 2.8 times more Energy, 2.8 times more Carbohydrate and 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Mixed Vegetables offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in five ounces.