Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Diet Ready-to-drink Green Tea

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Diet Ready-to-drink Green Tea	0%	0%	100%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.14% 4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	0.72% 0.93g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.3% 0.93g	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	0.73% 0.53g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	0% 0g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0% 0mg	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	14% 56μg	0% 0μg	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	44.6% 40mg	10.6% 9.5mg	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	8.8% 1.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	0.56% 0.005mg	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	7.63% 0.61mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	5.2% 0.12mg	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	7% 49mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Diet Ready-to-drink Green Tea per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Diet Ready-to-drink Green Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Diet Ready-to-drink Green Tea:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 4.2 times more Vitamin C, more Vitamin E and more Vitamin K than Diet Ready-to-drink Green Tea.
• 100 grams of Diet Ready-to-drink Green Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Diet Ready-to-drink Green Tea have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Diet Ready-to-drink Green Tea:

• 100 grams of Cooked Chopped Frozen Broccoli have 33 times more Calcium, 6.8 times more Copper, more Iron, 13 times more Magnesium, 1.9 times more Manganese, more Phosphorus, 28.4 times more Potassium and 28 times more Zinc than Diet Ready-to-drink Green Tea.
• Both Cooked Chopped Frozen Broccoli and Diet Ready-to-drink Green Tea contain similar levels of Water per 100 grams.
• 100 grams of Diet Ready-to-drink Green Tea lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Diet Ready-to-drink Green Tea lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have more Omega 3, 5.8 times more Carbohydrate, 1.6 times more Sugars, more Fiber and more Protein than Diet Ready-to-drink Green Tea.
• 100 grams of Diet Ready-to-drink Green Tea provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Diet Ready-to-drink Green Tea provide inadequate amounts of Energy and Omega 6 in 100 grams.