Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Jew's Ear	Recommended Dietary Allowance
Energy	9.66% 280kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	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	52% 67.5g	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	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Jew's Ear	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	398% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	67.7% 0.88mg	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	47.5% 190μg	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	6.67% 6mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	33% 330mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	494% 4.45mg	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	70% 5.6mg	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	44% 1mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Jew's Ear per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Jew's Ear:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 6.5 times more Vitamin B3, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 66.8 times more Vitamin C than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 7.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Jew's Ear:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.1 times more Calcium, 2.2 times more Manganese, 3.5 times more Phosphorus and 3.3 times more Potassium than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 13.1 times more Copper, 1.9 times more Magnesium, 15.9 times more Selenium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Jew's Ear contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 6.5 times more Protein than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Jew's Ear provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Jew's Ear provide inadequate amounts of Energy in one kilogram.