Comparing Nutrients in 7 ounces White Grapefruit VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	20% 0.26mg	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	4.96% 20μg	33.2% 133μg	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	73.4% 66mg	124% 112mg	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	1.7% 0.26mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	8.38% 0.075mg	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	1.5% 0.12mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	25.4% 0.58mg	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	2.27% 16mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.9% 181g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.7 times more Vitamin C, 9.4 times more Vitamin E and more Vitamin K than Raw White Grapefruit.
• Both Raw White Grapefruit and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 7 oz.
• Both Raw White Grapefruit as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for White Grapefruit vs Frozen Chopped Broccoli:

• Raw White Grapefruit has 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Calcium, 13.5 times more Iron, 2 times more Magnesium, 22.6 times more Manganese, 6.3 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium, more Sodium and 6.9 times more Zinc than Raw White Grapefruit.
• Both Raw White Grapefruit and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw White Grapefruit has 1.3 times more Energy, 1.8 times more Carbohydrate and 5.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3, 2.7 times more Fiber and 4.1 times more Protein than Raw White Grapefruit.
• Both Raw White Grapefruit as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.