Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Frozen Chopped Broccoli	Pine Nuts	Recommended Dietary Allowance
Energy	0.9% 26kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	195% 33g	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% 13g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	7.9% 3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pine Nuts	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.8% 67μg	8.5% 34μg	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	0.89% 0.8mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pine Nuts	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	147% 1.32mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.062% 2.28g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 70.5 times more Vitamin C and 1.5 times more Vitamin K than Dried Pine Nuts.
• While Dried Pine Nuts contain 6.9 times more Vitamin B1, 2.4 times more Vitamin B2, 9.3 times more Vitamin B3 and 7.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Pine Nuts have similar amounts of Vitamin B5 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Pine Nuts:

• Frozen Chopped Broccoli, Unprepared has 3.5 times more Calcium, 4 times more Selenium, 12 times more Sodium and 40.1 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 34.8 times more Copper, 6.8 times more Iron, 13.9 times more Magnesium, 29.9 times more Manganese, 11.5 times more Phosphorus, 2.8 times more Potassium and 13.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 11.9 times more Fructose than Dried Pine Nuts.
• While Dried Pine Nuts contain 25.9 times more Energy, 235.8 times more Fat, 111.3 times more Saturated Fat, 1.6 times more Omega 3, 1069.4 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Sugars and 4.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Pine Nuts have similar amounts of Fiber per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.