Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Energy	9.66% 280kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	122% 1.6mg	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	140% 560μg	178% 710μg	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	446% 401mg	1036% 932mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Calcium	33% 330mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	50% 0.45mg	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	76.3% 6.1mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	100% 2.3mg	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	70% 490mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Broccoli Stalks per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Broccoli Stalks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Broccoli Stalks:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.6 times more Vitamin A than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Broccoli Stalks provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Broccoli Stalks:

• 1 kg of Raw Broccoli Stalks contains 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Broccoli Stalks contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Broccoli Stalks contains 3.1 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Broccoli Stalks offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in one kilogram.