Comparing Nutrients in 7 ounces Human Breast Milk VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Human Breast Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.8% 139kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	9.6% 27.8mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	19% 13.7g	4.02% 2.9g	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	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.85% 0.44mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.68% 0.022mg	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	2.5% 9.92μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.92mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.99% 5.95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	7.5% 0.067mg	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	0.74% 0.06mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	19.2% 0.44mg	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	3.97% 27.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	2.98% 101mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Human Breast Milk VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Human Breast Milk vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Human Breast Milk have more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.6 times more Vitamin B3, 11.8 times more Vitamin B6, 11.2 times more Vitamin B9, 8 times more Vitamin C, 16.5 times more Vitamin E and 293.7 times more Vitamin K than Fluid Mature Human Breast Milk.
• Both Human Breast Milk and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B5 per seven ounces.
• 7 ounces of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Fluid Mature Human Breast Milk as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Human Breast Milk vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Human Breast Milk have 1.5 times more Copper and 2.6 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 20.3 times more Iron, 4.3 times more Magnesium, 8.6 times more Manganese, 3.5 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Zinc than Fluid Mature Human Breast Milk.
• Both Human Breast Milk and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Human Breast Milk lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Human Breast Milk have 2.5 times more Energy, 36.5 times more Fat, 111.7 times more Saturated Fat, 1.2 times more Omega 3, 28.8 times more Omega 6, more Cholesterol, 1.3 times more Carbohydrate and 4.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Fiber and 3 times more Protein than Fluid Mature Human Breast Milk.
• 7 ounces of Human Breast Milk provide inadequate amounts of Fiber and Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6