Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Garden Cress	27%	16%	57%

Macro Nutrients

	Frozen Broccoli Spears	Garden Cress	Recommended Dietary Allowance
Energy	10% 290kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	8.94% 1.52g	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	60.7% 44g	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	29% 11g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Garden Cress	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	384% 3460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	190% 2.47mg	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	200% 800μg	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	767% 690mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	4516% 5419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Garden Cress	Recommended Dietary Allowance
Calcium	41% 410mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	189% 1.7mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	240% 5.53mg	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	109% 760mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	178% 6060mg	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	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24% 894g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Vitamin E than Garden Cress.
• While 1 kg of Raw Garden Cress contains 6.1 times more Vitamin A, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 5.3 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Garden Cress provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C per one kilogram.
• Both Frozen Broccoli Spears as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 2.1 times more Selenium and 1.5 times more Zinc than Garden Cress.
• While 1 kg of Raw Garden Cress contains 2 times more Calcium, 4.7 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Garden Cress contain similar levels of Water per one kilogram.
• 1 kilogram of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Omega 3 and 2.7 times more Fiber than Garden Cress.
• While 1 kg of Raw Garden Cress contains 3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Garden Cress offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Frozen Broccoli Spears as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in one kilogram.