Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Boiled Broccoli

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Boiled Broccoli: 286g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.86% 0.15g	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	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	7% 5.07g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	25% 9.43g	38g per day for Men 19-50 years
Protein	19% 10.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	22% 197μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	44% 0.57mg	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	81% 324μg	77% 309μg	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	262% 236mg	206% 185mg	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% 4.66mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14% 141mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	31% 2.5mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	24% 0.55mg	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	29% 203mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	8.44% 312g	6.9% 255g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 100 kcal.
• Both Frozen Broccoli Spears as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Boiled Broccoli:

• Frozen Broccoli Spears have 1.2 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese, 1.4 times more Selenium and 1.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper and 2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Broccoli Spears have 1.3 times more Omega 3, 1.3 times more Sugars and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 kcal.
• Both Frozen Broccoli Spears as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.