Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	27% 10.3g	38g per day for Men 19-50 years
Protein	21.7% 12g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli	Recommended Dietary Allowance
Vitamin A	25% 226μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	62.5% 250μg	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	301% 271mg	393% 354mg	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	35.7% 5.36mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	21.6% 0.19mg	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	35.7% 2.86mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	36.2% 0.83mg	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	33.5% 234mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.58% 354g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 1.8 times more Vitamin A, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K per 14 oz.
• Both Frozen Broccoli Spears as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Broccoli Spears have 1.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 1.3 times more Selenium and 1.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Broccoli Spears have 2 times more Omega 3 than Raw Broccoli.
• Both Frozen Broccoli Spears and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Frozen Broccoli Spears as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.