Comparing Nutrients in 1 pound Boiled Broccoli VS Cooked Frozen Mixed Vegetables with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%

Macro Nutrients

	Boiled Broccoli	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.4% 0.24g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	19.5% 14g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	26% 0.34mg	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	21.5% 86μg	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	16% 14.5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	42% 0.38mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	74.7% 1.7mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	82% 1229mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 405g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Frozen Mixed Vegetables with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Cooked Frozen Mixed Vegetables with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cooked Frozen Mixed Vegetables with Salt:

• 1 pound of Boiled Broccoli has 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 5.7 times more Vitamin B9, 20.3 times more Vitamin C, 3.8 times more Vitamin E and 6 times more Vitamin K than Cooked Frozen Mixed Vegetables with Salt.
• While 1 lb of Boiled Frozen Mixed Vegetables, drained with Salt contains 2.8 times more Vitamin A and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Frozen Mixed Vegetables with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Boiled and Drained Broccoli as well as Boiled Frozen Mixed Vegetables, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Cooked Frozen Mixed Vegetables with Salt:

• 1 pound of Boiled Broccoli has 1.6 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium and 5.3 times more Selenium than Cooked Frozen Mixed Vegetables with Salt.
• While 1 lb of Boiled Frozen Mixed Vegetables, drained with Salt contains 1.4 times more Copper, 2 times more Manganese and 6.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Frozen Mixed Vegetables with Salt contain similar levels of Iron, Magnesium, Zinc and Water per one pound.
• 1 pound of Cooked Frozen Mixed Vegetables with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 6.3 times more Omega 3 than Cooked Frozen Mixed Vegetables with Salt.
• While 1 lb of Boiled Frozen Mixed Vegetables, drained with Salt contains 1.7 times more Energy, 1.8 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Frozen Mixed Vegetables with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Cooked Frozen Mixed Vegetables with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Boiled Frozen Mixed Vegetables, drained with Salt provide inadequate amounts of Omega 6 in one pound.