Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Garden Cress with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	7.65% 1.3g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	43% 31g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	121% 1.57mg	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	93% 370μg	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	256% 230mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	3195% 3834μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	127% 1.14mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	162% 3.72mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	104% 3530mg	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	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Garden Cress with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Garden Cress with Salt:

• 1 kilogram of Frozen Broccoli Spears has 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, 3 times more Vitamin C and 2.7 times more Vitamin E than Boiled Garden Cress with Salt.
• While 1 kg of Boiled and Drained Garden Cress with Salt contains 4.1 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.8 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Garden Cress with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Frozen Broccoli Spears as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Garden Cress with Salt:

• 1 kilogram of Frozen Broccoli Spears has 1.2 times more Phosphorus, 2.1 times more Selenium and 2.3 times more Zinc than Boiled Garden Cress with Salt.
• While 1 kg of Boiled and Drained Garden Cress with Salt contains 1.5 times more Calcium, 3.2 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium and 14.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Garden Cress with Salt contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Garden Cress with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Omega 3, 1.4 times more Carbohydrate, 4.3 times more Fiber and 1.6 times more Protein than Boiled Garden Cress with Salt.
• While 1 kg of Boiled and Drained Garden Cress with Salt contains 2.1 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• Both Frozen Broccoli Spears as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.