Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Wheat Sprouts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.6% 2.52g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.2% 1.05g	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	65% 84.4g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	40.5% 0.53mg	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	19% 75.4μg	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	5.73% 5.16mg	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	Wheat Sprouts	Recommended Dietary Allowance
Calcium	11% 111mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	57.5% 0.52mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	160% 3.7mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Wheat Sprouts per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B9 and 21.7 times more Vitamin C than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Wheat Sprouts have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Sprouted Wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Wheat Sprouts:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Calcium, 1.3 times more Potassium and 1.9 times more Water than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 6.9 times more Copper, 2.6 times more Iron, 4.6 times more Magnesium, 6.3 times more Manganese, 4 times more Phosphorus, 15.2 times more Selenium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4 times more Omega 3 and 2.7 times more Fiber than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 7.6 times more Energy, 17.1 times more Omega 6, 8.9 times more Carbohydrate and 2.7 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 Wheat Sprouts provide inadequate amounts of Omega 3