Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Mangos	5%	5%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Mangos	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.22% 0.038g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	37.4% 27g	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% 9.3g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Mangos	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18% 0.24mg	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	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Mangos	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24.5% 0.22mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5.44% 0.13mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	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	1.62% 0.18mg	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 Mangos per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 1.5 times more Vitamin C, 1.4 times more Vitamin E and 19.3 times more Vitamin K than Mangos.
• While 7 oz of Raw Mangos contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Mangos provide similar amounts of Vitamin A and Vitamin B6 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium, 5.1 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 4.7 times more Selenium and 5.3 times more Zinc than Mangos.
• While 7 oz of Raw Mangos contain 2.9 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Mangos contain similar levels of Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Omega 3, 1.9 times more Fiber and 3.4 times more Protein than Mangos.
• While 7 oz of Raw Mangos contain 2.3 times more Energy, 3.1 times more Carbohydrate, 10.1 times more Sugars and 5.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Mangos provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Mangos provide inadequate amounts of Omega 6 in seven ounces.