Comparing Nutrients in 1 pound Cooked Frozen Chopped Broccoli with Salt VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Broccoli with Salt	36%	3%	61%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Cooked Frozen Chopped Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	25% 14g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	55.5% 0.72mg	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	63.5% 254μg	80.5% 322μg	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	202% 182mg	470% 423mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Calcium	15% 150mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	22.7% 0.2mg	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	34.6% 2.77mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	45% 1.04mg	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	31.8% 222mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Broccoli with Salt VS Broccoli Stalks per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Chopped Broccoli with Salt vs Broccoli Stalks:

• 1 pound of Cooked Frozen Chopped Broccoli with Salt has 2.6 times more Vitamin A than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Chopped Frozen Broccoli, drained with Salt.
• Both Cooked Frozen Chopped Broccoli with Salt and Broccoli Stalks provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• Both Boiled Chopped Frozen Broccoli, drained with Salt as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Chopped Broccoli with Salt vs Broccoli Stalks:

• 1 pound of Cooked Frozen Chopped Broccoli with Salt has 9.6 times more Sodium than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli, drained with Salt.
• Both Cooked Frozen Chopped Broccoli with Salt and Broccoli Stalks contain similar levels of Manganese and Water per one pound.
• 1 pound of Cooked Frozen Chopped Broccoli with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Broccoli Stalks contains 3.1 times more Omega 3 than Boiled Chopped Frozen Broccoli, drained with Salt.
• Both Cooked Frozen Chopped Broccoli with Salt and Broccoli Stalks offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Boiled Chopped Frozen Broccoli, drained with Salt as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in one pound.