Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Strawberries	7%	7%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Energy	9.66% 280kcal	11% 320kcal	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	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	5.3% 0.9g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	67.4% 49g	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	33.7% 24.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	55.4% 31g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.33% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	60% 240μg	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	653% 588mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Calcium	33% 330mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44μg	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	51.3% 4.1mg	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	168% 3.86mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	45% 1530mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Strawberries per 1 kg

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

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.3 times more Vitamin B9, 4.6 times more Vitamin E and 40 times more Vitamin K than Strawberries.
• While 1 kg of Raw Strawberries contains 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.1 times more Calcium, 1.5 times more Iron, 2 times more Phosphorus and 2 times more Zinc than Strawberries.
• While 1 kg of Raw Strawberries contains 1.4 times more Copper and 1.7 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberries contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Strawberries lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.5 times more Fiber and 4.6 times more Protein than Strawberries.
• While 1 kg of Raw Strawberries contains 1.5 times more Omega 3, 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Strawberries provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries provide inadequate amounts of Energy and Omega 6 in one kilogram.