Comparing Nutrients in 100 grams Soursop VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Soursop	5%	4%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Soursop	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.28% 66kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	8.7% 3.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.8% 1g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Soursop	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.06% 0.25mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	13.5% 0.18mg	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	23.5% 94μg	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	23% 20.6mg	76% 68.3mg	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	0.53% 0.08mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soursop	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	4% 0.036mg	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	7.5% 0.6mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.26mg	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	3.86% 27mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Soursop VS Frozen Broccoli Spears per 100 g

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

Lets compare vitamin content per 100 grams of Soursop vs Frozen Broccoli Spears:

• 100 grams of Soursop have 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Vitamin A, 2.3 times more Vitamin B2, 3 times more Vitamin B6, 6.7 times more Vitamin B9, 3.3 times more Vitamin C, 16.9 times more Vitamin E and 253.5 times more Vitamin K than Raw Soursop.
• Both Soursop and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Soursop have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Soursop as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soursop vs Frozen Broccoli Spears:

• 100 grams of Soursop have 2.4 times more Copper and 1.3 times more Magnesium than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 2.9 times more Calcium, 2.2 times more Phosphorus, 3.2 times more Selenium and 3.4 times more Zinc than Raw Soursop.
• Both Soursop and Frozen Broccoli Spears contain similar levels of Iron, Potassium and Water per 100 grams.
• 100 grams of Soursop lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soursop have 2.3 times more Energy, 3.1 times more Carbohydrate and 9.2 times more Sugars than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Omega 3 and 3.1 times more Protein than Raw Soursop.
• Both Soursop and Frozen Broccoli Spears offer comparable quantities of Fiber per 100 grams.
• 100 grams of Soursop provide inadequate amounts of Omega 3 and Protein
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Soursop as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 grams.