Comparing Nutrients in 100 calories Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops VS Frozen Chopped Broccoli

Weight per 100 calories

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 476g
• Frozen Chopped Broccoli: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	10% 7.24g	7.16% 5.2g	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	2.23% 1.6g	4.4% 3.2g	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	% 2.24g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 3.33g	NA	g per day for Men 19-50 years
Fiber	0% 0g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	0% 0g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.5% 0.5mg	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	NA	64.4% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55% 49.5mg	241% 217mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 423μg	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	40% 3.2mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	1.13% 4.76mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	49% 1.13mg	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	0% 0mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.54% 52.4mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.24mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	12% 448g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 4.4 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 100 calories for Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Frozen Chopped Broccoli:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 1.2 times more Zinc and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Calcium, more Copper, 14.5 times more Magnesium, more Manganese, more Phosphorus, 15.6 times more Potassium and 1.9 times more Sodium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 1.3 times more Carbohydrate and 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Fat, 2 times more Fructose, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.