Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Celery

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Celery	17%	9%	74%

Macro Nutrients

	Frozen Broccoli Spears	Celery	Recommended Dietary Allowance
Energy	10% 290kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	4.65% 0.79g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	18.5% 13.4g	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	5.1% 3.7g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Celery	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	57% 0.74mg	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	90% 360μg	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	34.4% 31mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Celery	Recommended Dietary Allowance
Calcium	41% 410mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	44.8% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25.8% 954g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Celery per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Celery:

• 1 kilogram of Frozen Broccoli Spears has 2.6 times more Vitamin A, 3.4 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, 22 times more Vitamin C, 5 times more Vitamin E and 3.5 times more Vitamin K than Celery.
• Both Frozen Broccoli Spears and Celery provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Celery:

• 1 kilogram of Frozen Broccoli Spears has 3.6 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 4.8 times more Selenium and 2.6 times more Zinc than Celery.
• While 1 kg of Raw Celery contains 4.7 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Celery contain similar levels of Calcium, Copper, Potassium and Water per one kilogram.
• 1 kilogram of Celery lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3, 1.8 times more Carbohydrate, 1.9 times more Fiber and 4.4 times more Protein than Celery.
• 1 kilogram of Celery provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Celery provide inadequate amounts of Energy and Omega 6 in one kilogram.