Comparing Nutrients in 100 grams Passion-fruit, Purple VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Passion-fruit, Purple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.34% 97kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	18% 23.4g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	27.4% 10.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	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	3.5% 14μg	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	33.3% 30mg	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	0.13% 0.02mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	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	20% 1.6mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.7% 68mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Passion-fruit, Purple vs Frozen Chopped Broccoli:

• Raw Passion-fruit, Purple has 1.2 times more Vitamin A, 1.4 times more Vitamin B2 and 3.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin B1, 1.3 times more Vitamin B6, 4.8 times more Vitamin B9, 1.9 times more Vitamin C, 61 times more Vitamin E and 115.9 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple 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 Passion-fruit, Purple vs Frozen Chopped Broccoli:

• Raw Passion-fruit, Purple has 2.3 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Calcium, 4.7 times more Selenium, 4.8 times more Zinc and 1.3 times more Water than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Passion-fruit, Purple has 3.7 times more Energy, 13.2 times more Omega 6, 4.9 times more Carbohydrate, 8.3 times more Sugars and 3.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3 and 1.3 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.