Comparing Nutrients in 7 ounces Pickles, chowchow, with cauliflower onion mustard, sweet VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.3% 240kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	40.7% 53g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	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	0% 0mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	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	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	13.2% 12mg	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	2.1% 0.32mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 122μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	34.7% 2.78mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	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	6.24% 43.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	69.7% 1046mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pickles, chowchow, with cauliflower onion mustard, sweet vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, more Vitamin B1, 4.8 times more Vitamin B2, more Vitamin B3, 4.2 times more Vitamin B5, 13 times more Vitamin B6, 13.4 times more Vitamin B9, 9.4 times more Vitamin C, 7.6 times more Vitamin E and 1.3 times more Vitamin K than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet 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 Pickles, chowchow, with cauliflower onion mustard, sweet vs Frozen Chopped Broccoli:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 2.4 times more Copper, 1.7 times more Iron and 22 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 3.5 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 4.7 times more Energy, 8.9 times more Omega 6, 5.6 times more Carbohydrate and 17.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Fiber and 1.9 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.