Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Yokan

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Yokan	5%	0%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Yokan	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.3% 0.052g	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	93% 120g	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	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Yokan	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.22% 0.016mg	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	3.97% 16μg	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	0% 0mg	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	Yokan	Recommended Dietary Allowance
Calcium	11% 111mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	6.4% 0.058mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	12% 0.28mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	2.63% 89.3mg	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	11% 165mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.9% 70.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Yokan per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 10.6 times more Vitamin B1, 24 times more Vitamin B2, 8.2 times more Vitamin B3, 2.8 times more Vitamin B5, 16.3 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin C than Yokan.
• 7 ounces of Yokan have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Calcium, 1.3 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Potassium, 1.2 times more Selenium, 6.9 times more Zinc and 2.6 times more Water than Yokan.
• While 7 oz of Yokan, prepared from adzuki beans and sugar contain 1.4 times more Iron and 3.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yokan contain similar levels of Magnesium per seven ounces.
• 7 ounces of Yokan lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Yokan, prepared from adzuki beans and sugar contain 10 times more Energy and 12.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yokan offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Yokan, prepared from adzuki beans and sugar provide inadequate amounts of Omega 6 in seven ounces.