Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Kamut	Recommended Dietary Allowance
Energy	8.97% 260kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	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	212% 276g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	42.3% 30.7g	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	113% 43g	38g per day for Men 19-50 years
Protein	50% 28g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	144% 23mg	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	54% 0.7mg	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	27.5% 110μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Kamut	Recommended Dietary Allowance
Calcium	56% 560mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	230% 2.07mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	448% 10.3mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	17.6% 652g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has 3.2 times more Vitamin B2, 1.9 times more Vitamin B6, 6.1 times more Vitamin B9 and 5.1 times more Vitamin E than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 1.8 times more Vitamin B1 and 4.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Cooked Kamut have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 6.2 times more Calcium, 1.3 times more Potassium and 1.4 times more Water than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 5.4 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 11.4 times more Selenium and 3.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Khorasan Wheat contains 5.1 times more Energy, 5.8 times more Carbohydrate, 2.3 times more Sugars, 1.4 times more Fiber and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy