Comparing Nutrients in 14 ounces Raw Quinoa VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Raw Quinoa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	50.4% 1461kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	8.76% 2.8g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	69.5% 12g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73% 27.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	100% 56g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	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	183% 730μg	66.5% 266μg	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	NA	249% 224mg	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	64.6% 9.7mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18.7% 187mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	16.8% 0.15mg	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	227% 18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	186% 782mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	50.7% 1.17mg	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	259% 1814mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	65.7% 2235mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 6.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Quinoa vs Frozen Chopped Broccoli:

• Raw Quinoa has 15.5 times more Copper, 5.6 times more Iron, 10.9 times more Magnesium, 6.9 times more Manganese, 9.1 times more Phosphorus, 2.7 times more Potassium, 3 times more Selenium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Sodium and 6.9 times more Water than Raw Quinoa.
• Both Raw Quinoa and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa has 14.2 times more Energy, 20.9 times more Fat, 16 times more Saturated Fat, 2.5 times more Omega 3, 96 times more Omega 6, 13.4 times more Carbohydrate, 2.3 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Quinoa as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.