Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	96% 125g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	95% 69g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Syrups, chocolate, fudge-type	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	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.05% 0.04mg	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% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0.44% 0.4mg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	11% 111mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	76.7% 0.69mg	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	32.2% 2.58mg	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	32% 0.74mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Syrups, chocolate, fudge-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Syrups, chocolate, fudge-type:

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 6.5 times more Vitamin B6, 16.8 times more Vitamin B9, 282 times more Vitamin C and 32.4 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 and 2.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Syrups, chocolate, fudge-type provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Syrups, chocolate, fudge-type:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Selenium and 4.2 times more Water than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 9.2 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 14.4 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Syrups, chocolate, fudge-type contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4.4 times more Omega 3 than Syrups, chocolate, fudge-type.
• While 7 oz of Syrups, chocolate, fudge-type contain 13.5 times more Energy, 30.7 times more Fat, 90.5 times more Saturated Fat, 13.2 times more Carbohydrate, 25.8 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Syrups, chocolate, fudge-type offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6 in seven ounces.