Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	16.3% 21.2g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	8.05% 5.83g	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	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	53.4% 0.69mg	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	55.6% 222μg	93% 373μg	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	177% 159mg	301% 271mg	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	35% 5.24mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13% 131mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	16% 0.14mg	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	30.3% 2.42mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	44% 1mg	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	27.8% 194mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Frozen Broccoli Spears have similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 1.8 times more Potassium, 2.7 times more Selenium and 1.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Frozen Broccoli Spears have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Broccoli Spears contain 3 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Frozen Broccoli Spears have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.