Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Garden Cress	27%	16%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Garden Cress	Recommended Dietary Allowance
Energy	4.38% 127kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	4.06% 0.69g	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	19% 25g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	27.5% 20g	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	13% 5g	38g per day for Men 19-50 years
Protein	25% 14g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Garden Cress	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	174% 1569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	86% 1.12mg	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	91% 363μg	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	348% 313mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	2048% 2458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Garden Cress	Recommended Dietary Allowance
Calcium	15% 150mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	85.7% 0.77mg	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	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	109% 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	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	81% 2749mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Garden Cress per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Vitamin E than Garden Cress.
• While 1 lb of Raw Garden Cress contains 6.8 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 1.7 times more Vitamin C and 6.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Garden Cress provide similar amounts of Vitamin B5 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Zinc than Garden Cress.
• While 1 lb of Raw Garden Cress contains 2.5 times more Calcium, 5 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus and 4.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Garden Cress contain similar levels of Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Garden Cress lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.7 times more Fiber than Garden Cress.
• While 1 lb of Raw Garden Cress contains 1.8 times more Omega 3 and 3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Garden Cress offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in one pound.