Comparing Nutrients in 7 ounces Broccoli VS Frozen novelties, ice type, pop

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen novelties, ice type, pop	0%	3%	97%

Macro Nutrients

	Broccoli	Frozen novelties, ice type, pop	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	29.4% 38g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	37.4% 27g	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	1.86% 1.35g	7.45% 5.4g	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	% 0.97g	% 7.86g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 12.5g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	0% 0g	38g per day for Men 19-50 years
Protein	10% 5.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen novelties, ice type, pop	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	0.04% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	0% 0mg	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	31.3% 125μg	0% 0μg	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	197% 177mg	1.54% 1.4mg	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	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen novelties, ice type, pop	Recommended Dietary Allowance
Calcium	9.33% 93mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.67% 147μg	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% 1.45mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	0% 0mg	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	18.7% 131mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.3% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Frozen novelties, ice type, pop:

• Raw Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 573 times more Vitamin B5, more Vitamin B6, more Vitamin B9, 127.4 times more Vitamin C, more Vitamin E and more Vitamin K than Frozen novelties, ice type, pop.
• Both Raw Broccoli as well as Frozen novelties, ice type, pop have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Frozen novelties, ice type, pop:

• Raw Broccoli has more Calcium, more Copper, 1.4 times more Iron, 21 times more Magnesium, more Manganese, more Phosphorus, 21.1 times more Potassium, 12.5 times more Selenium, 4.7 times more Sodium and 2.7 times more Zinc than Frozen novelties, ice type, pop.
• Both Raw Broccoli and Frozen novelties, ice type, pop have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has more Omega 3, more Fiber and more Protein than Frozen novelties, ice type, pop.
• While Frozen novelties, ice type, pop contain 2.3 times more Energy, 2.9 times more Carbohydrate, 8 times more Sugars and 4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Frozen novelties, ice type, pop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.