Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	36.8% 47.8g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	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	73.7% 28g	38g per day for Men 19-50 years
Protein	50% 28g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Calcium	56% 560mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	101% 8.1mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	71.4% 500mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.5% 943g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Chopped Broccoli has 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 8.1 times more Vitamin B6, 17.1 times more Vitamin C and 3.1 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 and 2.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Escarole provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Boiled Escarole:

• 1 kilogram of Frozen Chopped Broccoli has 1.2 times more Calcium, 1.4 times more Magnesium, 2.3 times more Phosphorus and 14 times more Selenium than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 2.3 times more Copper, 1.3 times more Manganese and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Escarole contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 8.8 times more Omega 3, 1.6 times more Carbohydrate and 2.4 times more Protein than Boiled Escarole.
• Both Frozen Chopped Broccoli and Boiled Escarole offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.