Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rutabagas	11%	4%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Rutabagas	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.82% 0.14g	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	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	24.4% 17.7g	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	8.8% 6.4g	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	% 9.13g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	20% 11g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rutabagas	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	30.5% 0.4mg	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	21% 83.3μg	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	110% 99mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rutabagas	Recommended Dietary Allowance
Calcium	22.2% 222mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	14% 0.13mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	22.6% 0.52mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.6% 355g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9, 2.3 times more Vitamin C, 4.1 times more Vitamin E and 270.3 times more Vitamin K than Raw Rutabagas.
• While Raw Rutabagas contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Rutabagas:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Calcium, 1.8 times more Iron, 2.2 times more Manganese, 4 times more Selenium, 2 times more Sodium and 2 times more Zinc than Raw Rutabagas.
• While Raw Rutabagas contain 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Rutabagas have similar amounts of Copper, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 2 times more Omega 3, 1.3 times more Fiber and 2.6 times more Protein than Raw Rutabagas.
• While Raw Rutabagas contain 1.4 times more Energy, 1.8 times more Carbohydrate, 3.3 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.