Comparing Nutrients in 7 ounces Vanilla Extract VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Vanilla Extract	0%	1%	99%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Vanilla Extract	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.7% 572kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	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	19.3% 25g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	34.6% 25g	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	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.21% 0.12g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Vanilla Extract	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	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

	Vanilla Extract	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	2.98% 0.24mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	1.7% 12mg	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	0% 0μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.82% 104g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Extract VS Frozen Chopped Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Vanilla Extract vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 4.8 times more Vitamin B1, 8 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• Both Vanilla Extract and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Vanilla Extract as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Vanilla Extract vs Frozen Chopped Broccoli:

• 7 ounces of Vanilla Extract have 1.9 times more Copper than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium, 6.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 8.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 4.4 times more Zinc and 1.7 times more Water than Vanilla Extract.
• 7 ounces of Vanilla Extract lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vanilla Extract have 11.1 times more Energy, 2.6 times more Carbohydrate and 9.4 times more Sugars than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 105 times more Omega 3, more Fiber and 46.8 times more Protein than Vanilla Extract.
• 7 ounces of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Vanilla Extract as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.