Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	8.45% 6.12g	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	4.63% 3.36g	5.2% 3.76g	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	% 2.22g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	39% 349μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	45.4% 0.59mg	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	122% 490μg	76% 304μg	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	327% 294mg	284% 256mg	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	44% 6.58mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	58% 1.33mg	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	43.4% 304mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 405g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Frozen Chopped Broccoli:

• Boiled and Drained Broccoli has 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Frozen Chopped Broccoli:

• Boiled and Drained Broccoli has 1.6 times more Copper, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium, 1.5 times more Manganese and 1.8 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.3 times more Energy and 1.5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3, Sugars, Fructose, Fiber and Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.