Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10% 290kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	42% 54.6g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	8.28% 6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	76.3% 29g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	426% 3830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	102% 1.32mg	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	235% 940μg	35% 140μg	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	759% 683mg	277% 249mg	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	90% 13.5mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	4033% 4840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	41% 410mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	279% 2.5mg	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	90% 7.2mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	223% 5.14mg	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	84.3% 590mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Beet Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Boiled Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Beet Greens:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Beet Greens.
• While 1 kg of Boiled and Drained Beet Greens contains 6.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin E and 4.8 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Beet Greens provide similar amounts of Vitamin B3 per one kilogram.
• Both Frozen Broccoli Spears as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Beet Greens:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Phosphorus and 2.1 times more Selenium than Boiled Beet Greens.
• While 1 kg of Boiled and Drained Beet Greens contains 2.8 times more Calcium, 7 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 3.6 times more Potassium, 14.2 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Beet Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 20.8 times more Omega 3 and 2.5 times more Sugars than Boiled Beet Greens.
• Both Frozen Broccoli Spears and Boiled Beet Greens offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Beet Greens provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.