Comparing Nutrients in 100 calories Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli with Salt

Weight per 100 calories

• Flower Clusters Broccoli: 357g
• Boiled Spears Frozen Broccoli with Salt: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Flower Clusters Broccoli or Boiled Spears Frozen Broccoli with Salt?

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.7% 19g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	7.1% 5.14g	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	21.6% 8.2g	28% 10.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	35.7% 0.46mg	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	63.4% 254μg	26.8% 107μg	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	370% 333mg	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	296% 355μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	17% 0.15mg	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	39.3% 3.14mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	50.5% 1.16mg	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	33.7% 236mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	8.75% 324g	8.76% 324g	3700g per day for Men 19-50 years

Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Flower Clusters Broccoli or Boiled Spears Frozen Broccoli with Salt?

Lets compare vitamin content per 100 calories of Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 100 calories of Flower Clusters Broccoli have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Spears Frozen Broccoli with Salt.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 100 calories of Flower Clusters Broccoli have 1.4 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli with Salt.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.4 times more Manganese and 9.6 times more Sodium than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt contain similar levels of Calcium, Copper and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Flower Clusters Broccoli have 3.1 times more Omega 3 than Boiled Spears Frozen Broccoli with Salt.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.3 times more Fiber than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt provide inadequate amounts of Omega 6 in 100 calories.