Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Epazote

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Epazote: 313g

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

Which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Epazote?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Epazote	4%	13%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Epazote	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	NA	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	28% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	19.8% 11g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Epazote	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	7.3% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	36.5% 0.48mg	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	50% 200μg	168% 672μg	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	159% 143mg	12.5% 11.3mg	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	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Epazote	Recommended Dietary Allowance
Calcium	11.8% 118mg	86% 859mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	66% 0.59mg	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	27.2% 2.18mg	73.4% 5.88mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	421% 9.7mg	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	25% 175mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	8.96% 134mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	8.76% 324g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Epazote:

• Boiled Chopped Frozen Broccoli has 19.4 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 12.7 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 3.8 times more Vitamin B2 and 3.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Epazote have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Epazote:

• Raw Epazote contains 7.3 times more Calcium, 4.9 times more Copper, 2.7 times more Iron, 8.1 times more Magnesium, 12.2 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Potassium, 3.4 times more Sodium and 3.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Epazote have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Chopped Frozen Broccoli has 10.7 times more Protein than Raw Epazote.
• While Raw Epazote contains 3.8 times more Fat than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Epazote have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.