Comparing Nutrients in 100 grams Municipal Tap Water VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Municipal Tap Water	0%	0%	0%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Municipal Tap Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	0% 0kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	0% 0g	2.03% 1.47g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	0% 0g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Municipal Tap Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10% 0.13mg	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	14% 56μg	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	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Municipal Tap Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.3% 3mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	3.78% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	2.03% 81μg	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% 0mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	9.7% 0.22mg	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	0% 0mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	0.029% 1mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Municipal Tap Water VS Cooked Chopped Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Municipal Tap Water versus 100 g of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Municipal Tap Water vs Cooked Chopped Frozen Broccoli:

• 100 g of Boiled Chopped Frozen Broccoli contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Municipal Tap Water.
• 100 grams of Municipal Tap Water have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Municipal Tap Water as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Municipal Tap Water vs Cooked Chopped Frozen Broccoli:

• 100 g of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 3.8 times more Copper, more Iron, 13 times more Magnesium, more Manganese, more Phosphorus, 142 times more Potassium and more Zinc than Municipal Tap Water.
• Both Municipal Tap Water and Cooked Chopped Frozen Broccoli contain similar levels of Water per 100 grams.
• 100 grams of Municipal Tap Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Municipal Tap Water as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Chopped Frozen Broccoli contain more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Municipal Tap Water.
• 100 grams of Municipal Tap Water provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Municipal Tap Water as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 100 grams.