Comparing Nutrients in 14 ounces Radicchio VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Radicchio	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	10% 5.68g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	59.5% 238μg	93% 373μg	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	35.3% 31.8mg	301% 271mg	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	59.8% 8.97mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	844% 1013μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	16% 0.14mg	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	28.3% 2.26mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	44% 1mg	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	22.7% 159mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	10% 370g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Radicchio versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Radicchio have 1.7 times more Vitamin E and 2.5 times more Vitamin K than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 4.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 8.5 times more Vitamin C than Raw Radicchio.
• Both Radicchio and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Radicchio have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Radicchio as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Radicchio have 9.5 times more Copper, 1.2 times more Potassium and 1.8 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.2 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Selenium than Raw Radicchio.
• Both Radicchio and Frozen Broccoli Spears contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Radicchio lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Broccoli Spears contain 7.8 times more Omega 3, 2.5 times more Sugars, 3.3 times more Fiber and 2.1 times more Protein than Raw Radicchio.
• Both Radicchio and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Radicchio provide inadequate amounts of Omega 3
• Both Raw Radicchio as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.