Comparing Nutrients in 1 kilogram Broccoli Stalks VS Cooked Frozen Chopped Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Cooked Frozen Chopped Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Broccoli Stalks	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	53.2% 30g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	100% 1.3mg	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	178% 710μg	140% 560μg	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	1036% 932mg	446% 401mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	37.8% 0.34mg	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	110% 8.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	97% 2.23mg	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	94% 660mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	173% 2600mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli Stalks vs Cooked Frozen Chopped Broccoli with Salt:

• Raw Broccoli Stalks have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Chopped Frozen Broccoli, drained with Salt.
• While Boiled Chopped Frozen Broccoli, drained with Salt contains 2.6 times more Vitamin A than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks and Boiled Chopped Frozen Broccoli, drained with Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Broccoli Stalks as well as Boiled Chopped Frozen Broccoli, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli Stalks vs Cooked Frozen Chopped Broccoli with Salt:

• Raw Broccoli Stalks have 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli, drained with Salt.
• While Boiled Chopped Frozen Broccoli, drained with Salt contains 9.6 times more Sodium than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks and Boiled Chopped Frozen Broccoli, drained with Salt have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli Stalks have 3.1 times more Omega 3 than Boiled Chopped Frozen Broccoli, drained with Salt.
• Both Raw Broccoli Stalks and Boiled Chopped Frozen Broccoli, drained with Salt have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Raw Broccoli Stalks as well as Boiled Chopped Frozen Broccoli, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.