Comparing Nutrients in 1 kilogram Raw Frozen Rhubarb VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Frozen Rhubarb	9%	4%	87%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Frozen Rhubarb	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.24% 210kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	39.2% 51g	41% 53.5g	130g per day for Men 19-50 years
Sugars	15% 11g	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	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Raw Frozen Rhubarb	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	20% 80μg	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	53.3% 48mg	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	18% 2.7mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Frozen Rhubarb	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	194% 1940mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	36.3% 2.9mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	17% 120mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Frozen Rhubarb VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Frozen Rhubarb vs Cooked Chopped Frozen Broccoli:

• 1 kg of Boiled Chopped Frozen Broccoli contains 10.2 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.2 times more Vitamin B5, 5.2 times more Vitamin B6, 7 times more Vitamin B9, 8.4 times more Vitamin C, 4.9 times more Vitamin E and 3 times more Vitamin K than Raw Frozen Rhubarb.
• 1 kilogram of Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Raw Frozen Rhubarb as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Frozen Rhubarb vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Raw Frozen Rhubarb has 5.9 times more Calcium, 1.4 times more Magnesium and 1.6 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.5 times more Copper, 2.1 times more Iron, 2.3 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus and Zinc
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3, 1.3 times more Sugars, 1.7 times more Fiber and 5.6 times more Protein than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Raw Frozen Rhubarb provide inadequate amounts of Omega 3 and Protein
• Both Raw Frozen Rhubarb as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.