Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Chinese Broccoli	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	36% 46.7g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	12% 8.8g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	50% 28g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	57% 0.74mg	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	168% 670μg	260% 1040μg	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	627% 564mg	329% 296mg	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	81.3% 12mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chinese Broccoli	Recommended Dietary Allowance
Calcium	56% 560mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	71% 0.64mg	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	101% 8.1mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	NA	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	71.4% 500mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 926g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Vitamin B6, 1.9 times more Vitamin C and 2.4 times more Vitamin E than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 1.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Chinese Broccoli have similar amounts of Vitamin B3 and Vitamin K per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Chinese Broccoli:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Iron, 2 times more Selenium and 3.4 times more Sodium than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 1.9 times more Calcium, 1.7 times more Copper and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Chinese Broccoli have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Sugars and 2.3 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 2.6 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Chinese Broccoli have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.