Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.99% 0.17g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	9.2% 6.67g	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	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	% 2.22g	NA	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	39% 349μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18% 181mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 411g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.4 times more Vitamin A, 2.5 times more Vitamin B5 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 1.7 times more Copper, 1.3 times more Magnesium, 2.4 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.2 times more Energy and 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Omega 3, Sugars and Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.