Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Barley Malt flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Barley Malt flour	11%	4%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Barley Malt flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10% 1.7g	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	120% 155g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.2% 1.6g	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	2.27% 1.65g	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	% 1.5g	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	37% 14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Barley Malt flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	100% 1.3mg	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	33.2% 133μg	19% 75.4μg	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	1.32% 1.2mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Barley Malt flour	Recommended Dietary Allowance
Calcium	11% 111mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	59.5% 0.54mg	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	20% 1.6mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	103% 2.37mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Barley Malt flour:

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, 1.8 times more Vitamin B9, 94 times more Vitamin C, 2.1 times more Vitamin E and 36.9 times more Vitamin K than Barley malt flour.
• While Barley malt flour contains 5.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12 times more Vitamin B3, 2.1 times more Vitamin B5 and 5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Barley malt flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Barley Malt flour:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Calcium, 2.2 times more Sodium and 11.1 times more Water than Barley malt flour.
• While Barley malt flour contains 7.1 times more Copper, 5.8 times more Iron, 5.4 times more Magnesium, 4.1 times more Manganese, 6.1 times more Phosphorus, 13.5 times more Selenium and 4.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Barley malt flour have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Sugars than Barley malt flour.
• While Barley malt flour contains 13.9 times more Energy, 6.3 times more Fat, 8.8 times more Saturated Fat, 27.7 times more Omega 6, 16.4 times more Carbohydrate, 2.4 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Barley malt flour have similar amounts of Omega 3 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Barley malt flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.