Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Pepeao	Recommended Dietary Allowance
Energy	0.97% 28kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	8.6% 4.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Pepeao	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	430% 21.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	73% 0.95mg	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	40% 160μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Pepeao	Recommended Dietary Allowance
Calcium	3.3% 33mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	563% 5.07mg	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	76.8% 6.14mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	50% 1.15mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	82.4% 45.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	68.4% 7.5mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Pepeao per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Dried Pepeao:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A and 28.6 times more Vitamin C than Dried Pepeao.
• While 100 g of Dried Pepeao contain 15 times more Vitamin B1, 4.3 times more Vitamin B2, 6.6 times more Vitamin B3, 78.5 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 100 grams of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Dried Pepeao:

• 100 grams of Cooked Chopped Frozen Broccoli have 8.1 times more Water than Dried Pepeao.
• While 100 g of Dried Pepeao contain 3.4 times more Calcium, 149.1 times more Copper, 10.1 times more Iron, 11.2 times more Magnesium, 5.2 times more Manganese, 2.4 times more Phosphorus, 5 times more Potassium, 64.7 times more Selenium, 6.4 times more Sodium and 26.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Pepeao contain 10.6 times more Energy, 15.1 times more Carbohydrate and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy