Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Canned Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Chickpeas	20%	17%	63%

Macro Nutrients

	Frozen Broccoli Spears	Canned Chickpeas	Recommended Dietary Allowance
Energy	2% 57.5kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	11% 1.85g	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	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	11% 7.96g	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	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	NA	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.07g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Chickpeas	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.7% 0.23mg	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	24% 95μg	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	0.22% 0.2mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Chickpeas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	55.8% 0.5mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	73% 1.68mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Chickpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Canned Chickpeas :

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 2.7 times more Vitamin B1, 7.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B6, 2 times more Vitamin B9, 683 times more Vitamin C, 4.7 times more Vitamin E and 29.8 times more Vitamin K than Canned Chickpeas .
• 7 ounces of Canned Chickpeas have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Canned Chickpeas , Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Canned Chickpeas :

• 7 ounces of Frozen Broccoli Spears have 2 times more Potassium and 1.4 times more Water than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 7 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium, 14.5 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Chickpeas contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.5 times more Omega 3 than Canned Chickpeas .
• While 7 oz of Canned Chickpeas , Solids contain 4.8 times more Energy, 8.1 times more Fat, 25.2 times more Omega 6, 4.2 times more Carbohydrate, 2.7 times more Sugars, 2.1 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6