Comparing Nutrients in 100 grams White Grapefruit VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.14% 33kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.47% 8.4g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	10% 7.3g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.66% 0.28mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	10% 0.13mg	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	2.5% 10μg	16.8% 67μg	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	37% 33.3mg	62.7% 56.4mg	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	0.87% 0.13mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	4.22% 0.038mg	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	0.75% 0.06mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	0.57% 0.013mg	12.8% 0.29mg	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	1.14% 8mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.45% 90g	2.47% 91g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.7 times more Vitamin C, 9.4 times more Vitamin E and more Vitamin K than Raw White Grapefruit.
• Both Raw White Grapefruit and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 100 g.
• Both Raw White Grapefruit as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for White Grapefruit vs Frozen Chopped Broccoli:

• Raw White Grapefruit has 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Calcium, 13.5 times more Iron, 2 times more Magnesium, 22.6 times more Manganese, 6.3 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium, more Sodium and 6.9 times more Zinc than Raw White Grapefruit.
• Both Raw White Grapefruit and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw White Grapefruit has 1.3 times more Energy, 1.8 times more Carbohydrate and 5.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3, 2.7 times more Fiber and 4.1 times more Protein than Raw White Grapefruit.
• Both Raw White Grapefruit as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.