Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Cardoon	Recommended Dietary Allowance
Energy	3.56% 103kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	16.3% 21g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	20% 11g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	23% 206μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	13% 0.17mg	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	66.5% 266μg	22% 87.3μg	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	249% 224mg	7.5% 6.75mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Cardoon	Recommended Dietary Allowance
Calcium	22.2% 222mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	NA	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	40% 3.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	23% 0.53mg	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	28.3% 198mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Cardoon per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Boiled Cardoon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Boiled Cardoon:

• 14 ounces of Frozen Chopped Broccoli have 8.7 times more Vitamin A, 2.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6, 3 times more Vitamin B9 and 33.2 times more Vitamin C than Boiled Cardoon.
• 14 ounces of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Boiled Cardoon:

• 14 ounces of Frozen Chopped Broccoli have 2.2 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Selenium and 2.7 times more Zinc than Boiled Cardoon.
• While 14 oz of Boiled and Drained Cardoon contain 1.3 times more Calcium, 2.4 times more Magnesium, 1.8 times more Potassium and 7.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Cardoon contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.8 times more Fiber and 3.7 times more Protein than Boiled Cardoon.
• Both Frozen Chopped Broccoli and Boiled Cardoon offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Cardoon provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Cardoon provide inadequate amounts of Energy and Omega 6 in 14 ounces.