Comparing Nutrients in 5 ounces AvocadosVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Avocadosvs Frozen Chopped Broccoli

7.82%227kcal

Energy

1.27%37kcal

227 kcalvs37 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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21.4%20.8g

Fat

0.42%0.41g

20.8 gvs0.41 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.4%3g

Saturated Fat

0.19%0.062g

3 gvs0.062 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11%0.18g

Omega 3

9.3%0.15g

0.18 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.37g

Omega 6

0.26%0.044g

2.37 gvs0.044 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.3%12g

Carbohydrate

5.2%6.78g

12 gvs6.78 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.94g

Sugars

2.64%1.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.94 gvs1.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.23%0.17g

Fructose

1.62%1.18g

≤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]

0.17 gvs1.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.52g

Glucose

%1.06g

0.52 gvs1.06 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.085g

Sucrose

0.085 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.5g

Fiber

11%4.25g

9.5 gvs4.25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.06%2.83g

Protein

7.1%4g

2.83 gvs4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Avocadosvs Frozen Chopped Broccoli

1.1%9.92μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

9.92 μgvs73.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.9%0.095mg

Vitamin B1

6.26%0.075mg

Thiamine

0.095 mgvs0.075 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.18 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.4%2.46mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

2.46 mgvs0.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.4%1.97mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

1.97 mgvs0.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B6

14%0.18mg

Pyridoxine

0.36 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.7%115μg

Vitamin B9

23.7%95μg

Folates and Folic Acid

115 μgvs95 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.7%14mg

Vitamin C

89%80mg

Ascorbic acid

14 mgvs80 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19.6%2.93mg

Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

2.93 mgvs1.73 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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25%29.8μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

29.8 μgvs115 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Avocadosvs Frozen Chopped Broccoli

1.7%17mg

Calcium

7.94%79.4mg

17 mgvs79.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg

Copper

6%0.054mg

0.27 mgvs0.054 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.25%9.92μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

9.92 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.75%0.78mg

Iron

14.4%1.15mg

0.78 mgvs1.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.8%41mg

Magnesium

6.07%25.5mg

41 mgvs25.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.75%0.2mg

Manganese

18%0.42mg

0.2 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.5%73.7mg

Phosphorus

10%71mg

73.7 mgvs71 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.2%687mg

Potassium

8.84%301mg

687 mgvs301 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.03%0.57μg

Selenium

7.2%3.97μg

0.57 μgvs3.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg

Sodium

2.27%34mg

9.92 mgvs34 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.25%0.91mg

Zinc

6.2%0.68mg

0.91 mgvs0.68 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.8%104g

Water

3.5%130g

104 gvs130 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Avocados vs Frozen Chopped Broccoli:

Raw Avocados have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin A, 5.6 times more Vitamin C and 3.9 times more Vitamin K than Raw Avocados.
Both Raw Avocados as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Avocados vs Frozen Chopped Broccoli:

Raw Avocados have 5 times more Copper, 1.6 times more Magnesium, 2.3 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Calcium, 1.5 times more Iron, 2.1 times more Manganese, 7 times more Selenium and 3.4 times more Sodium than Raw Avocados.
Both Raw Avocados and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Avocados have 6.2 times more Energy, 50.6 times more Fat, 48.3 times more Saturated Fat, 54 times more Omega 6, 1.8 times more Carbohydrate and 2.2 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Sugars, 6.9 times more Fructose and 1.4 times more Protein than Raw Avocados.
Both Raw Avocados and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 5 oz.
Both Raw Avocados as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AvocadosVS California AvocadosFrozen Chopped BroccoliVS California AvocadosAvocadosVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 5 ounces AvocadosVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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