Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Ginkgo Nuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.75% 1.15g	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	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	50% 0.65mg	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	26.8% 107μg	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	33% 29.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	11% 111mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	60.4% 0.54mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	9.75% 0.22mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Ginkgo Nuts per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin A, 1.7 times more Vitamin B5, 1.2 times more Vitamin B9 and 3.8 times more Vitamin C than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 4.2 times more Vitamin B1, 12.8 times more Vitamin B3 and 2.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Ginkgo Nuts provide similar amounts of Vitamin B2 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Ginkgo Nuts:

• 7 ounces of Frozen Chopped Broccoli have 28 times more Calcium, 2.6 times more Manganese, 1.4 times more Zinc and 1.7 times more Water than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 7.2 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus and 2.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Ginkgo Nuts contain similar levels of Iron per seven ounces.
• 7 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 5 times more Omega 3 than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 7 times more Energy, 18.6 times more Omega 6, 7.9 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3