Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.66% 280kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	24% 31g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	55.4% 31g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	169% 2.2mg	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	75% 300μg	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	51% 510mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	83.3% 0.75mg	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	76.3% 6.1mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	165% 3.8mg	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	78.6% 550mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.7% 914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Cooked Broccoli Raab:

• Cooked Broccoli Raab contains 4.5 times more Vitamin A, 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 1.9 times more Vitamin E and 2.9 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Vitamin C per 1 kg.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Cooked Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.5 times more Selenium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 2.3 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Sodium and 1.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Spears Frozen Broccoli have 1.7 times more Carbohydrate and 2.4 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 4.8 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.