Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Raw Frozen Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raw Frozen Rhubarb	9%	4%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Raw Frozen Rhubarb	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.18% 0.54g	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	39.2% 51g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	15% 11g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	50% 28g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raw Frozen Rhubarb	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	19.2% 0.25mg	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	20% 80μg	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	53.3% 48mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raw Frozen Rhubarb	Recommended Dietary Allowance
Calcium	56% 560mg	194% 1940mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	25.6% 0.23mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	42% 0.97mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.3% 935g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Raw Frozen Rhubarb per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 10.4 times more Vitamin A, 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B3, 4.3 times more Vitamin B5, 5.2 times more Vitamin B6, 8.4 times more Vitamin B9, 11.8 times more Vitamin C, 4.5 times more Vitamin E and 2.8 times more Vitamin K than Raw Frozen Rhubarb.
• 1 kilogram of Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Frozen Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Raw Frozen Rhubarb:

• 1 kilogram of Frozen Chopped Broccoli has 1.7 times more Copper, 2.8 times more Iron, 3 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 2.5 times more Selenium and 4.8 times more Zinc than Raw Frozen Rhubarb.
• While 1 kg of Raw Frozen Rhubarb contains 3.5 times more Calcium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Frozen Rhubarb contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Omega 3, 1.7 times more Fiber and 5.1 times more Protein than Raw Frozen Rhubarb.
• Both Frozen Chopped Broccoli and Raw Frozen Rhubarb offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Raw Frozen Rhubarb provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Frozen Rhubarb provide inadequate amounts of Energy and Omega 6 in one kilogram.