Comparing Nutrients in 100 grams Frozen Broccoli Spears VS ENOVA Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
ENOVA Oil	0%	100%	0%

Macro Nutrients

	Frozen Broccoli Spears	ENOVA Oil	Recommended Dietary Allowance
Energy	1% 29kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	14.5% 4.63g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	465% 7.43g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	0% 0g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	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	5.46% 3.06g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	ENOVA Oil	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.5% 94μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	NA	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	9% 1.35mg	144% 21.6mg	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	ENOVA Oil	Recommended Dietary Allowance
Calcium	4.1% 41mg	NA	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	NA	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	NA	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	NA	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% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	NA	11mg per day for Men 19-50 years
Water	2.45% 91g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS ENOVA Oil per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs ENOVA Oil:

• 100 g of 80% Diglycerides ENOVA Cooking and Salad Oil contain 16 times more Vitamin E than Frozen Broccoli Spears.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs ENOVA Oil:

• 100 grams of Frozen Broccoli Spears have more Water than ENOVA Oil.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have more Carbohydrate and more Protein than ENOVA Oil.
• While 100 g of 80% Diglycerides ENOVA Cooking and Salad Oil contain 30.5 times more Energy, 294.1 times more Fat, 89 times more Saturated Fat, 59.5 times more Omega 3 and 1241.6 times more Omega 6 than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 100 grams of ENOVA Oil provide inadequate amounts of Carbohydrate and Protein