Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	3.83% 111kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	31.3% 12g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	52.2% 0.68mg	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	29.8% 119μg	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	20.2% 202mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	18.5% 0.17mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	68% 1.57mg	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	31% 218mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.93% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 2 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.1 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus, 1.4 times more Sodium and 2.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 4.5 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.