Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS TVP

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
TVP	59%	3%	38%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	TVP	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	4.67% 0.79g	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	49% 63.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	26% 19g	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	76.2% 29g	38g per day for Men 19-50 years
Protein	11% 6.15g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	TVP	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	23.6% 3.77mg	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	76.3% 0.99mg	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	149% 595μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	TVP	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	331% 2.98mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	142% 595mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	345% 7.94mg	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	201% 1409mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	146% 4961mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS TVP per 7 oz

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

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, more Vitamin C, 6.6 times more Vitamin E and 21.5 times more Vitamin K than TVP.
• While 7 oz of Textured Vegetable Protein, Dry contain 10.9 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 3.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 7 ounces of TVP have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 13 times more Water than TVP.
• While 7 oz of Textured Vegetable Protein, Dry contain 7.9 times more Calcium, 44.1 times more Copper, 16.4 times more Iron, 23.1 times more Magnesium, 17.9 times more Manganese, 14.5 times more Phosphorus, 17.6 times more Potassium, 31.4 times more Selenium, 2.7 times more Sodium and 20 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Textured Vegetable Protein, Dry contain 11.8 times more Energy, 2.4 times more Omega 3, 30.8 times more Omega 6, 6 times more Carbohydrate, 6.5 times more Sugars, 4.9 times more Fiber and 16.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6