Comparing Nutrients in 14 ounces Cooked Frozen Mixed Vegetables VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.9% 258kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	22% 28.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	46% 17.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	94% 849μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	61% 0.79mg	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	19% 75.4μg	107% 429μg	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	14% 12.7mg	286% 258mg	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	10% 1.5mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	40.7% 3.25mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	65.4% 1.5mg	33.5% 0.77mg	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	29% 202mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.93% 330g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Mixed Vegetables vs Boiled Broccoli:

• Boiled and Drained Frozen Mixed Vegetables have 2.8 times more Vitamin A and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 5.7 times more Vitamin B9, 20.3 times more Vitamin C, 3.8 times more Vitamin E and 6 times more Vitamin K than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Mixed Vegetables vs Boiled Broccoli:

• Boiled and Drained Frozen Mixed Vegetables have 1.4 times more Copper, 1.2 times more Iron and 2 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium and 5.3 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Boiled and Drained Broccoli have similar amounts of Magnesium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Mixed Vegetables have 1.9 times more Energy, 1.8 times more Carbohydrate, 2.2 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.3 times more Omega 3 than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.