Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Jams and preserves, no sugar (with sodium saccharin), any flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Jams and preserves, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.03% 0.17g	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	81.5% 106g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	103% 75g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.15g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Jams and preserves, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.05% 0.04mg	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	4.47% 18μg	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	0% 0mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Jams and preserves, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	5.3% 0.048mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	NA	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.87% 180g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Jams and preserves, no sugar (with sodium saccharin), any flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Jams and preserves, no sugar (with sodium saccharin), any flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Jams and preserves, no sugar (with sodium saccharin), any flavor:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 6.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• 7 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Jams and preserves, no sugar (with sodium saccharin), any flavor have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Jams and preserves, no sugar (with sodium saccharin), any flavor:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 5.4 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Zinc and 2 times more Water than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• While 7 oz of Jams and preserves, no sugar (with sodium saccharin), any flavor contain 2.4 times more Selenium than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 10.3 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• While 7 oz of Jams and preserves, no sugar (with sodium saccharin), any flavor contain 4.7 times more Energy, 1.5 times more Omega 3, 10 times more Carbohydrate and 25.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Jams and preserves, no sugar (with sodium saccharin), any flavor offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Jams and preserves, no sugar (with sodium saccharin), any flavor provide inadequate amounts of Omega 6 in seven ounces.