Comparing Nutrients in 5 ounces Prickly Pears VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Prickly Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2% 58kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	NA	1.62% 1.18g	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	14% 0.18mg	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	2.13% 8.5μg	23.7% 95μg	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	22% 20mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6% 0.054mg	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	5.3% 0.43mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	4.86% 34mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Frozen Chopped Broccoli per 5 oz

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

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

• 5 oz of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A, 3.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B6, 11.2 times more Vitamin B9 and 4 times more Vitamin C than Raw Prickly Pears.
• Both Prickly Pears and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Raw Prickly Pears as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Prickly Pears vs Frozen Chopped Broccoli:

• 5 ounces of Prickly Pears have 2.1 times more Copper and 4.7 times more Magnesium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.7 times more Iron, 2.1 times more Phosphorus, 4.7 times more Selenium and 4 times more Zinc than Raw Prickly Pears.
• Both Prickly Pears and Frozen Chopped Broccoli contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prickly Pears have 2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 4.6 times more Omega 3 and 3.8 times more Protein than Raw Prickly Pears.
• Both Prickly Pears and Frozen Chopped Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Prickly Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Prickly Pears as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.