Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chickpeas	21%	14%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Chickpeas	Recommended Dietary Allowance
Energy	0.9% 26kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	15.5% 2.63g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	14.8% 10.7g	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	32% 12g	38g per day for Men 19-50 years
Protein	5% 2.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chickpeas	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	41% 0.54mg	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	139% 557μg	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	4.44% 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	8.13% 1.22mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chickpeas	Recommended Dietary Allowance
Calcium	5.6% 56mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	73% 0.66mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	93% 2.13mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.21% 7.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chickpeas per 100 g

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

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

• 100 grams of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 14.1 times more Vitamin C, 1.5 times more Vitamin E and 9 times more Vitamin K than Chickpeas .
• While 100 g of Raw Chickpeas contain 9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 5.7 times more Vitamin B5, 4.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Chickpeas have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chickpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have more Selenium and 11.9 times more Water than Chickpeas .
• While 100 g of Raw Chickpeas contain 17.3 times more Copper, 5.3 times more Iron, 4.4 times more Magnesium, 7.2 times more Manganese, 5 times more Phosphorus, 3.4 times more Potassium and 5.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chickpeas contain similar levels of Calcium per 100 grams.
• 100 grams of Chickpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Chickpeas contain 14.5 times more Energy, 20.8 times more Fat, 84.8 times more Omega 6, 13.2 times more Carbohydrate, 7.9 times more Sugars, 4.1 times more Fiber and 7.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chickpeas offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6