Comparing Nutrients in 100 grams PomegranatesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Pomegranates

11%

82%

Frozen Chopped Broccoli

34%

58%

100 g ▼

Macro Nutrients

Pomegranatesvs Frozen Chopped Broccoli

2.86%83kcal

Energy

0.9%26kcal

83 kcalvs26 kcal

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

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1.2%1.17g

Fat

0.3%0.29g

1.17 gvs0.29 g

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

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0.38%0.12g

Saturated Fat

0.14%0.044g

0.12 gvs0.044 g

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

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0%0g

Omega 3

6.56%0.11g

0 gvs0.11 g

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

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0.46%0.079g

Omega 6

0.18%0.031g

0.079 gvs0.031 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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14.4%18.7g

Carbohydrate

3.68%4.8g

18.7 gvs4.8 g

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

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19%13.7g

Sugars

1.86%1.35g

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

13.7 gvs1.35 g

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

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Fructose

1.14%0.83g

≤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]

NA gvs0.83 g

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

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Glucose

%0.75g

NA gvs0.75 g

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

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Sucrose

NA gvsNA g

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

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10.5%4g

Fiber

7.9%3g

4 gvs3 g

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

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3%1.67g

Protein

5%2.8g

1.67 gvs2.8 g

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

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Vitamins

Pomegranatesvs Frozen Chopped Broccoli

0%0μg

Vitamin A

5.78%52μg

RAE, retinol activity equivalents

0 μgvs52 μg

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

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5.6%0.067mg

Vitamin B1

4.4%0.053mg

Thiamine

0.067 mgvs0.053 mg

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

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4.08%0.053mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.053 mgvs0.096 mg

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

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1.83%0.29mg

Vitamin B3

2.94%0.47mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs0.47 mg

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

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7.54%0.38mg

Vitamin B5

5.6%0.28mg

Pantothenic acid

0.38 mgvs0.28 mg

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

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5.77%0.075mg

Vitamin B6

10%0.13mg

Pyridoxine

0.075 mgvs0.13 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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9.5%38μg

Vitamin B9

16.8%67μg

Folates and Folic Acid

38 μgvs67 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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11.3%10mg

Vitamin C

62.7%56.4mg

Ascorbic acid

10 mgvs56.4 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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4%0.6mg

Vitamin E

8.13%1.22mg

Tocopherols and Tocotrienols

0.6 mgvs1.22 mg

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

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13.7%16.4μg

Vitamin K

67.6%81μg

Phytomenadione or phylloquinone

16.4 μgvs81 μg

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

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Minerals

Pomegranatesvs Frozen Chopped Broccoli

1%10mg

Calcium

5.6%56mg

10 mgvs56 mg

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

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17.6%0.16mg

Copper

4.22%0.038mg

0.16 mgvs0.038 mg

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

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Fluoride

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

NA μgvsNA μg

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

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3.75%0.3mg

Iron

10%0.81mg

0.3 mgvs0.81 mg

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

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2.86%12mg

Magnesium

4.3%18mg

12 mgvs18 mg

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

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5.17%0.12mg

Manganese

12.8%0.29mg

0.12 mgvs0.29 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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5.14%36mg

Phosphorus

7.14%50mg

36 mgvs50 mg

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

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6.94%236mg

Potassium

6.24%212mg

236 mgvs212 mg

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

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0.91%0.5μg

Selenium

5.1%2.8μg

0.5 μgvs2.8 μg

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

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0.2%3mg

Sodium

1.6%24mg

3 mgvs24 mg

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

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3.2%0.35mg

Zinc

4.36%0.48mg

0.35 mgvs0.48 mg

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

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2.1%78g

Water

2.47%91g

78 gvs91 g

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

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

Raw Pomegranates have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 5.5 times more Vitamin C, 2 times more Vitamin E and 4.9 times more Vitamin K than Raw Pomegranates.
Both Raw Pomegranates 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 Pomegranates vs Frozen Chopped Broccoli:

Raw Pomegranates have 4.2 times more Copper than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 5.6 times more Selenium, 8 times more Sodium and 1.4 times more Zinc than Raw Pomegranates.
Both Raw Pomegranates and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Pomegranates have 3.2 times more Energy, 4 times more Fat, 3.9 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3 and 1.7 times more Protein than Raw Pomegranates.
Both Raw Pomegranates as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

PomegranatesVS Prickly PearsFrozen Chopped BroccoliVS Prickly PearsPomegranatesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 grams PomegranatesVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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