Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nectarines	9%	6%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Nectarines	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.3% 0.22g	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	16% 21g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 9.66g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nectarines	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Nectarines	Recommended Dietary Allowance
Calcium	11% 111mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	19% 0.17mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	4.66% 0.11mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Nectarines per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, 13.4 times more Vitamin B9, 10.4 times more Vitamin C, 1.6 times more Vitamin E and 36.9 times more Vitamin K than Nectarines.
• While 7 oz of Raw Nectarines contain 2.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 9.3 times more Calcium, 2.9 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 1.9 times more Phosphorus, more Selenium and 2.8 times more Zinc than Nectarines.
• While 7 oz of Raw Nectarines contain 2.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nectarines contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 52.5 times more Omega 3, 1.8 times more Fiber and 2.7 times more Protein than Nectarines.
• While 7 oz of Raw Nectarines contain 2.2 times more Carbohydrate and 5.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Nectarines provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Nectarines provide inadequate amounts of Energy and Omega 6 in seven ounces.