Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Chicory Greens	Recommended Dietary Allowance
Energy	9.66% 280kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	6.6% 1.12g	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	36% 47g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	9.66% 7g	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	105% 40g	38g per day for Men 19-50 years
Protein	55.4% 31g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Chicory Greens	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	318% 2860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	80.8% 1.05mg	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	275% 1100μg	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	267% 240mg	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	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	2480% 2976μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Chicory Greens	Recommended Dietary Allowance
Calcium	33% 330mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	328% 2.95mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	187% 4.3mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 920g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Chicory Greens per 1 kg

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

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.2 times more Vitamin B6 and 1.7 times more Vitamin C than Chicory Greens.
• While 1 kg of Raw Chicory Greens contains 5.6 times more Vitamin A, 4.2 times more Vitamin B5, 2 times more Vitamin B9, 1.7 times more Vitamin E and 3.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Chicory Greens provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Chicory Greens contains 3 times more Calcium, 8.7 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 3 times more Potassium, 4.1 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Chicory Greens contain similar levels of Phosphorus and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Chicory Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.2 times more Omega 3, 2.1 times more Sugars and 1.8 times more Protein than Chicory Greens.
• While 1 kg of Raw Chicory Greens contains 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Chicory Greens offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Chicory Greens provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Chicory Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.