Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Chickpea flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	33.5% 5.7g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	29.7% 21.5g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chickpea flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	75% 0.98mg	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	217% 867μg	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	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	16% 2.42mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chickpea flour	Recommended Dietary Allowance
Calcium	11% 111mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	201% 1.8mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	138% 3.18mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chickpea flour per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 8.9 times more Vitamin K than Chickpea flour.
• While 7 oz of Chickpea flour contain 9.2 times more Vitamin B1, 3.7 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chickpea flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium and 8.9 times more Water than Chickpea flour.
• While 7 oz of Chickpea flour contain 24 times more Copper, 6 times more Iron, 9.2 times more Magnesium, 5.4 times more Manganese, 6.4 times more Phosphorus, 4 times more Potassium, 3 times more Selenium, 2.7 times more Sodium and 5.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chickpea flour contain 14.9 times more Energy, 23.1 times more Fat, 15.8 times more Saturated Fat, 92.6 times more Omega 6, 12.1 times more Carbohydrate, 8 times more Sugars, 3.6 times more Fiber and 8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chickpea flour offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6