Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Carissa	3%	17%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Carissa	Recommended Dietary Allowance
Energy	0.9% 26kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	NA	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	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	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	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	NA	38g per day for Men 19-50 years
Protein	5% 2.8g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Carissa	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	NA	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	NA	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	42.2% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Carissa	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	23.3% 0.21mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	NA	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	1% 7mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	NA	11mg per day for Men 19-50 years
Water	2.47% 91g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Carissa per 100 g

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

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

• 100 grams of Frozen Chopped Broccoli have 26 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin C than Carissa.
• 100 grams of Carissa have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Carissa have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have 5.1 times more Calcium and 7.1 times more Phosphorus than Carissa.
• While 100 g of Raw Carissa contain 5.5 times more Copper and 1.6 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Carissa contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 5.6 times more Protein than Carissa.
• While 100 g of Raw Carissa contain 2.4 times more Energy and 2.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 100 grams of Carissa provide inadequate amounts of Protein