Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Arugula	33%	19%	48%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Arugula	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.47% 0.59g	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	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	13% 9.3g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	25% 14g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Arugula	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	25.5% 0.33mg	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	110% 440μg	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	75.6% 68mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Arugula	Recommended Dietary Allowance
Calcium	15% 150mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	38.3% 0.34mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	63.3% 1.46mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Arugula per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 2.7 times more Vitamin C and 3.1 times more Vitamin E than Arugula.
• While 1 lb of Raw Arugula contains 2.3 times more Vitamin A, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Arugula provide similar amounts of Vitamin B2 and Vitamin K per one pound.
• 1 pound of Arugula have insufficient amounts of Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Arugula:

• 1 lb of Raw Arugula contains 4.8 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 1.4 times more Manganese, 2.6 times more Potassium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Arugula contain similar levels of Phosphorus and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Arugula lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Carbohydrate, 1.9 times more Fiber and 1.2 times more Protein than Arugula.
• While 1 lb of Raw Arugula contains 4 times more Omega 3 and 1.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in one pound.