Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Miso

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Miso	25%	26%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Miso	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	29% 4.9g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	17% 12.3g	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	16.4% 12g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Miso	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	30.4% 0.39mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Miso	Recommended Dietary Allowance
Calcium	11% 111mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	93% 0.83mg	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	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	74% 1.7mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Miso per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A, 3.5 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 2.8 times more Vitamin K than Miso.
• While 7 oz of Miso contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Miso provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Miso have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Water than Miso.
• While 7 oz of Miso contain 11.1 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Selenium, 155.3 times more Sodium and 5.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Miso contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Miso contain 7.6 times more Energy, 20.7 times more Fat, 23.3 times more Saturated Fat, 3.9 times more Omega 3, 80 times more Omega 6, 5.3 times more Carbohydrate, 4.6 times more Sugars, 7.2 times more Fructose, 1.8 times more Fiber and 4.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6