Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Millet Flour	11%	10%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Millet Flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	29.8% 5.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	115% 149g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.54% 3.3g	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	0% 0g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Millet Flour	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	56.8% 0.74mg	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% 83.3μg	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	0% 0mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Millet Flour	Recommended Dietary Allowance
Calcium	11% 111mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	118% 1.06mg	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	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	86.5% 2mg	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	80.8% 566mg	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	118% 65μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Millet Flour per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 101.4 times more Vitamin K than Millet Flour.
• While 7 oz of Millet flour contain 7.8 times more Vitamin B1, 12.8 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Millet Flour:

• 7 ounces of Frozen Chopped Broccoli have 4 times more Calcium and 10.5 times more Water than Millet Flour.
• While 7 oz of Millet flour contain 14.1 times more Copper, 4.9 times more Iron, 6.6 times more Magnesium, 3.4 times more Manganese, 5.7 times more Phosphorus, 11.7 times more Selenium and 5.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Millet Flour contain similar levels of Potassium per seven ounces.
• 7 ounces of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Omega 3 than Millet Flour.
• While 7 oz of Millet flour contain 14.7 times more Energy, 14.7 times more Fat, 82.3 times more Omega 6, 15.7 times more Carbohydrate and 3.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Millet Flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6