Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Boysenberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.6% 0.44g	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	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	43% 31.3g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	25% 14g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	21.7% 3.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	19.5% 0.25mg	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	71.4% 286μg	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	15.6% 14mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	15% 150mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40.3% 0.36mg	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	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	108% 2.5mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 411g	10.5% 390g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 17 times more Vitamin A, 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 12.9 times more Vitamin C, 1.5 times more Vitamin E and 11.3 times more Vitamin K than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 1.7 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Boysenberries provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Frozen Boysenberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Calcium, 1.8 times more Phosphorus and 1.3 times more Zinc than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 2.4 times more Copper, 1.4 times more Iron and 2.5 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Boysenberries contain similar levels of Magnesium, Potassium and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Boysenberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.8 times more Protein than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 2.3 times more Carbohydrate, 4.7 times more Sugars and 1.8 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Boysenberries offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Boysenberries provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Frozen Boysenberries provide inadequate amounts of Energy and Omega 6 in one pound.