Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	25% 32.2g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	35.4% 25.7g	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	15.8% 11.4g	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	% 11.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.53% 0.02mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	46.5% 42mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	11% 111mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	3.75% 0.034mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5% 0.12mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	2.28% 77.4mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Guava Nectar with Vitamin C per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Canned Guava Nectar with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Guava Nectar with Vitamin C:

• 7 ounces of Frozen Chopped Broccoli have 17.7 times more Vitamin B1, 32 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 13 times more Vitamin B6, 22.3 times more Vitamin B9, 2.7 times more Vitamin C, 24.4 times more Vitamin E and 81.1 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• 7 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Guava Nectar with Vitamin C:

• 7 ounces of Frozen Chopped Broccoli have 7 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 9 times more Magnesium, 5.1 times more Manganese, 25 times more Phosphorus, 5.4 times more Potassium and 16 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Frozen Chopped Broccoli and Canned Guava Nectar with Vitamin C contain similar levels of Water per seven ounces.
• 7 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3 times more Fiber and 31.2 times more Protein than Canned Guava Nectar with Vitamin C.
• While 7 oz of Canned Guava Nectar with Vitamin C contain 2.4 times more Energy, 3.4 times more Carbohydrate, 9.6 times more Sugars and 6.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein