Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
California Avocados	4%	77%	19%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	California Avocados	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	13% 17g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.82% 0.6g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	11% 6.15g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	California Avocados	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	44% 0.57mg	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	27.8% 111μg	44% 177μg	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	88.4% 79.6mg	19.4% 17.5mg	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	17.5% 2.6mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	California Avocados	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	37.5% 0.34mg	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	15% 1.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	13% 0.3mg	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	14% 97mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS California Avocados per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of California Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 7.3 times more Vitamin A, 4.6 times more Vitamin C and 4.2 times more Vitamin K than California Avocados.
• While 7 oz of Raw California Avocados contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 5.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 7 ounces of California Avocados have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.5 times more Manganese and 1.3 times more Water than California Avocados.
• While 7 oz of Raw California Avocados contain 5 times more Copper, 2.2 times more Magnesium, 3.6 times more Potassium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and California Avocados contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of California Avocados lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw California Avocados lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4.9 times more Sugars and 1.6 times more Protein than California Avocados.
• While 7 oz of Raw California Avocados contain 6 times more Energy, 128.4 times more Fat, 118.1 times more Saturated Fat, 3 times more Omega 3, 128.8 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6