Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Boiled Parsnips

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Boiled Parsnips: 141g

Boiled and Drained Parsnips have 2.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Boiled Parsnips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Parsnips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0.26% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	18.4% 24g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	9.32% 6.76g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	13.3% 5.07g	38g per day for Men 19-50 years
Protein	19.3% 11g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	9.74% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	6.37% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	10% 0.13mg	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	64.4% 258μg	20.4% 81.7μg	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	241% 217mg	20.3% 18.3mg	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	31.3% 4.7mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Parsnips	Recommended Dietary Allowance
Calcium	21.5% 215mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	21.6% 0.19mg	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% 3.1mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	9.73% 41mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	18% 0.41mg	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	27.5% 192mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	4.35% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	9.5% 352g	3.05% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Boiled Parsnips:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 3.2 times more Vitamin B9, 11.8 times more Vitamin C, 3.3 times more Vitamin E and 221.5 times more Vitamin K than Boiled and Drained Parsnips.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Boiled Parsnips:

• Frozen Chopped Broccoli, Unprepared has 4.1 times more Calcium, 3.8 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 4.5 times more Selenium, 6.6 times more Sodium, 5 times more Zinc and 3.1 times more Water than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 2.6 times more Fat, 95.6 times more Omega 3, 2.3 times more Fiber and 5.8 times more Protein than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Parsnips have similar amounts of Energy per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Parsnips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.