Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Palm Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Palm Oil	0%	100%	0%

Macro Nutrients

	Frozen Chopped Broccoli	Palm Oil	Recommended Dietary Allowance
Energy	0.9% 26kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	154% 49.3g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	53.5% 9.1g	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	0% 0g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	5% 2.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Palm Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Palm Oil	Recommended Dietary Allowance
Calcium	5.6% 56mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	0% 0mg	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	0.13% 0.01mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	0% 0mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Palm Oil per 100 g

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

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

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 10.1 times more Vitamin K than Palm Oil.
• While 100 g of Palm Oil contain 13.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Palm Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Palm Oil have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Palm Oil:

• 100 grams of Frozen Chopped Broccoli have more Calcium, more Copper, 81 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Palm Oil.
• 100 grams of Palm Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have more Carbohydrate, more Fiber and more Protein than Palm Oil.
• While 100 g of Palm Oil contain 34 times more Energy, 344.8 times more Fat, 1120.5 times more Saturated Fat, 1.9 times more Omega 3 and 293.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein