Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Escarole	Recommended Dietary Allowance
Energy	9.66% 280kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.06% 0.69g	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	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	3.17% 2.3g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	55.4% 31g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	12.3% 0.16mg	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	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Escarole	Recommended Dietary Allowance
Calcium	33% 330mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	167% 3.85mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25.5% 943g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Boiled Escarole 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 Escarole:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 8.1 times more Vitamin B6, 12.2 times more Vitamin C and 3.3 times more Vitamin E than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 1.8 times more Vitamin A, 3 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Escarole provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.2 times more Phosphorus than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 1.4 times more Calcium, 2.6 times more Copper, 1.7 times more Manganese, 1.7 times more Potassium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Escarole contain similar levels of Iron, Magnesium and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.5 times more Omega 3, 1.7 times more Carbohydrate, 6.4 times more Sugars and 2.7 times more Protein than Boiled Escarole.
• Both Cooked Chopped Frozen Broccoli and Boiled Escarole offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.