Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.1% 0.19g	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	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.83% 0.024mg	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	1.5% 5.95μg	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	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 111mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	48% 0.43mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	15.3% 0.35mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Gooseberries, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Gooseberries, canned, light syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 10.8 times more Vitamin B6, 22.3 times more Vitamin B9 and 5.6 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Gooseberries, canned, light syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 2.5 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 7.1 times more Phosphorus, 2.8 times more Potassium, 7 times more Selenium and 4.4 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 7 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 5.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Gooseberries, canned, light syrup pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.6 times more Omega 3, 1.3 times more Fiber and 4.3 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• While 7 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 2.8 times more Energy and 3.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.