Comparing Nutrients in 1 kilogram Strawberries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Strawberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 320kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	59% 76.8g	41% 53.5g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	33.7% 24.4g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	12% 6.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.33% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	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	653% 588mg	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	19.3% 2.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44μg	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	51.3% 4.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	34.3% 240mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.3 times more Vitamin B9, 4.6 times more Vitamin E and 40 times more Vitamin K than Raw Strawberries.
• Both Raw Strawberries and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Strawberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Strawberries have 1.4 times more Copper and 1.7 times more Manganese than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Calcium, 1.5 times more Iron, 2 times more Phosphorus, 1.8 times more Selenium and 2 times more Zinc than Raw Strawberries.
• Both Raw Strawberries and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Strawberries have 1.5 times more Omega 3, 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Fiber and 4.6 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 1 kg.
• Both Raw Strawberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.