Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Radicchio	22%	9%	69%

Macro Nutrients

	Frozen Broccoli Spears	Radicchio	Recommended Dietary Allowance
Energy	10% 290kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	5.47% 0.93g	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	34.5% 44.8g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Radicchio	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	44% 0.57mg	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	150% 600μg	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	89% 80mg	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	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	2127% 2552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Radicchio	Recommended Dietary Allowance
Calcium	41% 410mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	379% 3.4mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	60% 1.38mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	89% 3020mg	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	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Radicchio per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has 57 times more Vitamin A, 4.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 8.5 times more Vitamin C than Radicchio.
• While 1 kg of Raw Radicchio contains 1.7 times more Vitamin E and 2.5 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Radicchio provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Radicchio have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Frozen Broccoli Spears as well as Raw Radicchio have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 2.2 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Selenium than Radicchio.
• While 1 kg of Raw Radicchio contains 9.5 times more Copper and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Radicchio contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Radicchio lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 7.8 times more Omega 3, 2.5 times more Sugars, 3.3 times more Fiber and 2.1 times more Protein than Radicchio.
• Both Frozen Broccoli Spears and Radicchio offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Radicchio provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Radicchio provide inadequate amounts of Energy and Omega 6 in one kilogram.