Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	10% 290kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.88% 0.15g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	37% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	62.3% 0.81mg	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	87.5% 350μg	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	178% 160mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	41% 410mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	23.3% 0.21mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	62% 1.43mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	83.5% 2840mg	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	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Water Convolvulus per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Water Convolvulus:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 4.6 times more Vitamin A than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Water Convolvulus provide similar amounts of Vitamin B3 per one kilogram.
• Both Frozen Broccoli Spears as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Water Convolvulus:

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Copper, 1.8 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Selenium and 2.1 times more Zinc than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 1.3 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium and 7.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Water Convolvulus contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Boiled Water Convolvulus lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Boiled Water Convolvulus.
• Both Frozen Broccoli Spears as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Energy and Omega 6 in one kilogram.