Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Strawberries	7%	7%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Strawberries	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.05% 0.18g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	g per day for Men 19-50 years
Sucrose	NA	% 0.93g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Strawberries	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.26% 0.38μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	12% 47.6μg	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	130% 117mg	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	3.84% 0.58mg	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	Strawberries	Recommended Dietary Allowance
Calcium	11% 111mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	33.3% 0.77mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.93% 304mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.88% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Strawberries per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, 4.2 times more Vitamin E and 36.9 times more Vitamin K than Strawberries.
• Both Frozen Chopped Broccoli and Strawberries provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium, 7 times more Selenium and 3.4 times more Zinc than Strawberries.
• While 7 oz of Raw Strawberries contain 1.3 times more Copper and 1.3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Strawberries contain similar levels of Water per seven ounces.
• 7 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Omega 3, 1.5 times more Fiber and 4.2 times more Protein than Strawberries.
• While 7 oz of Raw Strawberries contain 1.6 times more Carbohydrate, 3.6 times more Sugars and 2.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Strawberries provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Strawberries provide inadequate amounts of Energy and Omega 6 in seven ounces.