Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
California Avocados	4%	77%	19%

Macro Nutrients

	Frozen Broccoli Spears	California Avocados	Recommended Dietary Allowance
Energy	2% 57.5kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	13% 17g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.82% 0.6g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	California Avocados	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	44% 0.57mg	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	46.6% 187μg	44% 177μg	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	151% 136mg	19.4% 17.5mg	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	18% 2.68mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	California Avocados	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	37.5% 0.34mg	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	18% 1.43mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13% 0.3mg	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	16.7% 117mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS California Avocados per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs California Avocados:

• 7 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 7.8 times more Vitamin C and 4.8 times more Vitamin K than California Avocados.
• While 7 oz of Raw California Avocados contain 1.3 times more Vitamin B2, 4.1 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and California Avocados provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of California Avocados have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs California Avocados:

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Calcium, 1.7 times more Manganese, 4.8 times more Selenium and 1.3 times more Water than California Avocados.
• While 7 oz of Raw California Avocados contain 4.7 times more Copper, 1.8 times more Magnesium, 2 times more Potassium and 2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and California Avocados contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.9 times more Sugars and 1.6 times more Protein than California Avocados.
• While 7 oz of Raw California Avocados contain 5.8 times more Energy, 45.3 times more Fat, 40.9 times more Saturated Fat, 45.2 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and California Avocados offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6