Comparing Nutrients in 100 grams Dried Pepeao VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Pepeao	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 298kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	NA	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	8.6% 4.82g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	430% 21.5mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	40% 160μg	14% 56μg	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	1.56% 1.4mg	44.6% 40mg	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	NA	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	3.78% 0.034mg	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	76.8% 6.14mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	9.7% 0.22mg	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	16.6% 116mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	21% 708mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	82.4% 45.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	68.4% 7.5mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Pepeao vs Cooked Chopped Frozen Broccoli:

• Dried Pepeao has 15 times more Vitamin B1, 4.3 times more Vitamin B2, 6.6 times more Vitamin B3, 78.5 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A and 28.6 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Pepeao vs Cooked Chopped Frozen Broccoli:

• Dried Pepeao has 3.4 times more Calcium, 149.1 times more Copper, 10.1 times more Iron, 11.2 times more Magnesium, 5.2 times more Manganese, 2.4 times more Phosphorus, 5 times more Potassium, 64.7 times more Selenium, 6.4 times more Sodium and 26.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.1 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 100 grams:

• Dried Pepeao has 10.6 times more Energy, 15.1 times more Carbohydrate and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Dried Pepeao as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.