Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	10% 290kcal	12.8% 370kcal	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	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	5.53% 0.94g	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	56% 73g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	13.8% 10g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	288% 2590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	438% 5.7mg	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	260% 1040μg	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	367% 330mg	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	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	41% 410mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	283% 2.55mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	53.5% 1.23mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	162% 5500mg	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	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Potherb Jute:

• Frozen Broccoli Spears have 3.4 times more Vitamin B5, 2.1 times more Vitamin C and 1.9 times more Vitamin E than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 4.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.3 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Potherb Jute have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
• Both Frozen Broccoli Spears as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Potherb Jute:

• Frozen Broccoli Spears have 2.1 times more Manganese, 2.1 times more Selenium and 1.5 times more Sodium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 5.1 times more Calcium, 7.1 times more Copper, 4.4 times more Iron, 3.9 times more Magnesium, 2.2 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Potherb Jute have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Broccoli Spears have 62.5 times more Omega 3, 1.5 times more Sugars and 1.5 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1.3 times more Energy and 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Potherb Jute have similar amounts of Protein per 1 kg.
• Both Frozen Broccoli Spears as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.