Comparing Nutrients in 14 ounces Endive VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Endive	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Endive	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	47.6% 429μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	39.7% 0.52mg	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	141% 564μg	55.6% 222μg	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	28.7% 25.8mg	177% 159mg	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	11.6% 1.75mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	764% 917μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	20.6% 206mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	15% 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	41% 3.3mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	38.5% 0.89mg	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	16% 111mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10% 372g	9.73% 360g	3700g per day for Men 19-50 years

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

• Raw Endive has 2.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B5, 2.5 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.5 times more Vitamin B6, 6.2 times more Vitamin C and 3 times more Vitamin E than Raw Endive.
• Both Raw Endive and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Endive as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Endive has 1.6 times more Calcium, 2.9 times more Copper, 1.4 times more Iron, 1.9 times more Manganese, 2.2 times more Potassium, 2 times more Sodium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Phosphorus and 3.5 times more Selenium than Raw Endive.
• Both Raw Endive and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3, 1.6 times more Carbohydrate, 5.9 times more Sugars and 2.5 times more Protein than Raw Endive.
• Both Raw Endive and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Endive as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.