Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	9.66% 280kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2% 0.34g	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	33% 43g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	27.7% 20g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	55.4% 31g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	91% 1.18mg	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	125% 500μg	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	266% 239mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	33% 330mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	148% 1.33mg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	154% 3.55mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	167% 5690mg	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	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Garland Chrysanthemum per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Boiled Garland Chrysanthemum:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.6 times more Vitamin B1, 6.5 times more Vitamin B5 and 1.7 times more Vitamin C than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 2.5 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Boiled Garland Chrysanthemum:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Zinc than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 2.1 times more Calcium, 3.9 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 4 times more Potassium and 4.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Garland Chrysanthemum contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 7 times more Omega 3, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 1.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6 in one kilogram.