Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bananas	4%	3%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Bananas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	35% 45.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	33.5% 24.3g	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	2.27% 1.65g	13.3% 9.62g	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	% 1.5g	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bananas	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	9.92% 39.7μg	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	124% 112mg	19% 17.3mg	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	16% 2.42mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bananas	Recommended Dietary Allowance
Calcium	11% 111mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	20% 1.6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	23.3% 0.54mg	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% 99mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Bananas per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B9, 6.5 times more Vitamin C, 12.2 times more Vitamin E and 162.2 times more Vitamin K than Bananas.
• While 7 oz of Raw Bananas contain 1.4 times more Vitamin B3 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bananas provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Bananas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 11.2 times more Calcium, 3.1 times more Iron, 2.3 times more Phosphorus, 2.8 times more Selenium, 3.2 times more Zinc and 1.2 times more Water than Bananas.
• While 7 oz of Raw Bananas contain 2.1 times more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bananas contain similar levels of Manganese per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.9 times more Omega 3 and 2.6 times more Protein than Bananas.
• While 7 oz of Raw Bananas contain 3.4 times more Energy, 4.8 times more Carbohydrate, 9.1 times more Sugars and 5.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bananas offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Bananas provide inadequate amounts of Omega 6 in seven ounces.