Comparing Nutrients in 7 ounces Mangos VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Mangos	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	13% 9.3g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Mangos	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	12% 107μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	21.3% 85.3μg	27.8% 111μg	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	80.3% 72.2mg	88.4% 79.6mg	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	12% 1.8mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	3.97% 0.32mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	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	9.8% 333mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Mangos 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 Mangos vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Mangos have 1.5 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9, 1.5 times more Vitamin E and 21 times more Vitamin K than Raw Mangos.
• Both Mangos and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B6 and Vitamin C per seven ounces.
• Both Raw Mangos as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Mangos have 3.3 times more Copper than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3 times more Calcium, 3.8 times more Iron, 1.3 times more Magnesium, 3.5 times more Manganese, 3.5 times more Phosphorus and 3.1 times more Zinc than Raw Mangos.
• Both Mangos and Cooked Chopped Frozen Broccoli contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium and Zinc
• Both Raw Mangos as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 2.1 times more Energy, 1.2 times more Omega 3, 2.8 times more Carbohydrate and 9.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Fiber and 3.8 times more Protein than Raw Mangos.
• 7 ounces of Mangos provide inadequate amounts of Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Mangos as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.