Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Nance	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	26% 33.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	22.7% 16.5g	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% 9.4g	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	% 7.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	39% 15g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Nance	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.2% 0.042mg	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	3.97% 16μg	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	204% 184mg	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	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Nance	Recommended Dietary Allowance
Calcium	11% 111mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	9.04% 0.081mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	21.4% 0.49mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.2% 484mg	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	0.4% 5.95mg	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	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Nance per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A, 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 6.2 times more Vitamin B6, 8.4 times more Vitamin B9 and 6.8 times more Vitamin K than Frozen Nance.
• While 7 oz of Frozen Nance contain 1.6 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Nance provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

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

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium, 2.1 times more Iron, 5 times more Phosphorus, 7 times more Selenium and 5.3 times more Zinc than Frozen Nance.
• Both Frozen Chopped Broccoli and Frozen Nance contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4.3 times more Protein than Frozen Nance.
• While 7 oz of Frozen Nance contain 2.8 times more Energy, 3.6 times more Carbohydrate, 6.2 times more Sugars, 5.7 times more Fructose and 2.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Frozen Nance provide inadequate amounts of Protein