Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Frozen Broccoli Spears	Florida Avocados	Recommended Dietary Allowance
Energy	1% 29kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	6% 7.82g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.34% 2.42g	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	NA	0.34% 0.25g	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	NA	% 2.17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Florida Avocados	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	6% 0.078mg	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	23.5% 94μg	8.75% 35μg	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	76% 68.3mg	19.3% 17.4mg	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	9% 1.35mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Florida Avocados	Recommended Dietary Allowance
Calcium	4.1% 41mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	34.6% 0.31mg	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	9% 0.72mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	4.13% 0.095mg	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	8.43% 59mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.13% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Florida Avocados per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Florida Avocados:

• 100 grams of Frozen Broccoli Spears have 8.1 times more Vitamin A, 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.9 times more Vitamin C than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 1.5 times more Vitamin B3, 3.8 times more Vitamin B5 and 2 times more Vitamin E than Frozen Broccoli Spears.
• 100 grams of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Broccoli Spears as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Florida Avocados:

• 100 grams of Frozen Broccoli Spears have 4.1 times more Calcium, 4.2 times more Iron, 2.7 times more Manganese and 1.5 times more Phosphorus than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 8.6 times more Copper, 1.5 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Florida Avocados contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.3 times more Omega 3 and 1.4 times more Protein than Florida Avocados.
• While 100 g of Raw Florida Avocados contain 4.1 times more Energy, 29.6 times more Fat, 37.7 times more Saturated Fat, 42.7 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Sugars and 1.9 times more Fiber than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6