Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bulgur	13%	3%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Bulgur	Recommended Dietary Allowance
Energy	0.9% 26kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	58.4% 76g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.57% 0.41g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	33% 12.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bulgur	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	26.3% 0.34mg	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	16.8% 67μg	6.75% 27μg	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	62.7% 56.4mg	0% 0mg	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	8.13% 1.22mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bulgur	Recommended Dietary Allowance
Calcium	5.6% 56mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	37.2% 0.34mg	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	10% 0.81mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	133% 3.05mg	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	7.14% 50mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Bulgur per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Bulgur:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C, 20.3 times more Vitamin E and 42.7 times more Vitamin K than Bulgur.
• While 100 g of Dry Bulgur contain 4.4 times more Vitamin B1, 10.9 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bulgur provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Bulgur:

• 100 grams of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.2 times more Selenium and 10.2 times more Water than Bulgur.
• While 100 g of Dry Bulgur contain 8.8 times more Copper, 3 times more Iron, 9.1 times more Magnesium, 10.4 times more Manganese, 6 times more Phosphorus, 1.9 times more Potassium and 4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 4.6 times more Omega 3 than Bulgur.
• While 100 g of Dry Bulgur contain 13.2 times more Energy, 16.7 times more Omega 6, 15.9 times more Carbohydrate, 4.2 times more Fiber and 4.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Bulgur provide inadequate amounts of Omega 3