Comparing Nutrients in 7 ounces Bananas VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bananas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.1% 177kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	4.02% 2.9g	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	13.3% 9.62g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Bananas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	27.8% 111μg	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	19% 17.3mg	88.4% 79.6mg	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	1.32% 0.2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	19.2% 0.44mg	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	6.24% 43.7mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4% 149g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bananas vs Cooked Chopped Frozen Broccoli:

• Raw Bananas have 1.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B9, 4.6 times more Vitamin C, 13.2 times more Vitamin E and 176.2 times more Vitamin K than Raw Bananas.
• Both Raw Bananas and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Bananas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bananas vs Cooked Chopped Frozen Broccoli:

• Raw Bananas have 2.3 times more Copper, 2.1 times more Magnesium, 1.2 times more Manganese, 2.5 times more Potassium and 1.4 times more Selenium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 2.3 times more Iron, 2.2 times more Phosphorus and 1.9 times more Zinc than Raw Bananas.
• Both Raw Bananas and Boiled Chopped Frozen Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Bananas have 3.2 times more Energy, 4.3 times more Carbohydrate and 8.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3 and 2.8 times more Protein than Raw Bananas.
• Both Raw Bananas and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 7 oz.
• Both Raw Bananas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.