Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pearled Barley	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	5.15% 0.88g	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	98% 128g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.75% 1.27g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	25% 14g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pearled Barley	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40% 0.52mg	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	18% 72.6μg	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	0% 0mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pearled Barley	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	53% 0.48mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	51% 1.17mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	11% 411g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pearled Barley per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B5, 3.5 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and 110.1 times more Vitamin K than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 1.5 times more Vitamin B1 and 4.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pearled Barley provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pearled Barley have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cooked Pearled Barley have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 3 times more Calcium, 1.5 times more Potassium and 1.3 times more Water than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 3.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 12.3 times more Selenium and 2.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pearled Barley contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Omega 3, 5.3 times more Sugars and 1.4 times more Protein than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 4.4 times more Energy, 5.3 times more Carbohydrate and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Pearled Barley provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cooked Pearled Barley provide inadequate amounts of Omega 6 in one pound.