Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Energy	9.66% 280kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.59% 0.1g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	19% 14g	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	10.3% 7.5g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	55.4% 31g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	39.2% 0.51mg	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	35% 140μg	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	35.6% 32mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Calcium	33% 330mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	31.7% 0.73mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	26% 967g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Peeled Cucumber per 1 kg

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

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 12.8 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12.4 times more Vitamin B3, 2.5 times more Vitamin B6, 4 times more Vitamin B9, 12.5 times more Vitamin C, 44 times more Vitamin E and 12.2 times more Vitamin K than Peeled Cucumber.
• Both Cooked Chopped Frozen Broccoli and Peeled Cucumber provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium, 2.8 times more Iron, 3.1 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Peeled Cucumber.
• While 1 kg of Raw Peeled Cucumber contains 2.1 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Peeled Cucumber contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 4.2 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.3 times more Protein than Peeled Cucumber.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber provide inadequate amounts of Energy and Omega 6 in one kilogram.