Comparing Nutrients in 100 grams Prickly Pears VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Prickly Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	7.36% 9.57g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	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	9.47% 3.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	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	1.17% 0.014mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	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	4.6% 0.06mg	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	1.5% 6μg	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	15.6% 14mg	62.7% 56.4mg	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	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.6% 56mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	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	3.75% 0.3mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	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	3.43% 24mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	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	0.33% 5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Prickly Pears versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Prickly Pears vs Frozen Chopped Broccoli:

• 100 g of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A, 3.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B6, 11.2 times more Vitamin B9 and 4 times more Vitamin C than Raw Prickly Pears.
• Both Prickly Pears and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Raw Prickly Pears as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Prickly Pears vs Frozen Chopped Broccoli:

• 100 grams of Prickly Pears have 2.1 times more Copper and 4.7 times more Magnesium than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2.7 times more Iron, 2.1 times more Phosphorus, 4.7 times more Selenium and 4 times more Zinc than Raw Prickly Pears.
• Both Prickly Pears and Frozen Chopped Broccoli contain similar levels of Calcium, Potassium and Water per 100 grams.
• 100 grams of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Prickly Pears have 2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 4.6 times more Omega 3 and 3.8 times more Protein than Raw Prickly Pears.
• Both Prickly Pears and Frozen Chopped Broccoli offer comparable quantities of Fiber per 100 grams.
• 100 grams of Prickly Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Prickly Pears as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.