Comparing Nutrients in 100 calories Boiled Pokeberry Shoots VS Frozen Chopped Broccoli

Weight per 100 calories

• Boiled Pokeberry Shoots: 500g
• Frozen Chopped Broccoli: 385g

Frozen Chopped Broccoli, Unprepared has 1.3 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots, which is very low in comparison to other foods. Boiled Pokeberry Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Pokeberry Shoots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	11% 8g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	242% 2175μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	38.5% 0.5mg	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	11.3% 45μg	64.4% 258μg	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	456% 410mg	241% 217mg	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	28.3% 4.25mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26.5% 265mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	16.2% 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	75% 6mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	49% 1.13mg	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	23.6% 165mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	12.6% 465g	9.5% 352g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pokeberry Shoots have 10.9 times more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin C and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Vitamin B5 and 5.7 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin E per 100 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Pokeberry Shoots have 1.2 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 1.5 times more Manganese and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Selenium and 1.9 times more Zinc than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Pokeberry Shoots have 1.8 times more Fat, 2.7 times more Saturated Fat, 7 times more Omega 6 and 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9 times more Omega 3 and 1.5 times more Fiber than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.