Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Fractionated Palm Confectionery Shortening

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Fractionated Palm Confectionery Shortening: 11.3g

Fractionated Palm Confectionery Shortening has 34 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Fractionated Palm Confectionery Shortening?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fractionated Palm Confectionery Shortening	0%	100%	0%

Macro Nutrients

	Frozen Chopped Broccoli	Fractionated Palm Confectionery Shortening	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	0% 0g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fractionated Palm Confectionery Shortening	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	14.3% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fractionated Palm Confectionery Shortening	Recommended Dietary Allowance
Calcium	21.5% 215mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	39% 3.1mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	27.5% 192mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0% 0g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Fractionated Palm Confectionery Shortening Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Fractionated Palm Confectionery Shortening?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Fractionated Palm Confectionery Shortening:

• 100 calories 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 2.2 times more Vitamin E than Fractionated Palm Confectionery Shortening.
• 100 calories of Fractionated Palm Confectionery Shortening 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 Fractionated Palm Confectionery Shortening have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Fractionated Palm Confectionery Shortening:

• 100 calories of Frozen Chopped Broccoli have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Fractionated Palm Confectionery Shortening.
• 100 calories of Fractionated Palm Confectionery Shortening lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have more Omega 3, more Carbohydrate, more Fiber and more Protein than Fractionated Palm Confectionery Shortening.
• While 100 kcal of Fractionated Palm Confectionery Shortening contain 10.1 times more Fat and 43.8 times more Saturated Fat than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fractionated Palm Confectionery Shortening offer comparable quantities of Energy per 100 calories.
• 100 calories of Fractionated Palm Confectionery Shortening provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Fractionated Palm Confectionery Shortening provide inadequate amounts of Omega 6 in 100 calories.