Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.27% 0.045g	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	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	8.63% 6.26g	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	4.7% 3.4g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25% 14g	4.78% 2.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17.8% 0.23mg	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	16% 63.5μg	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	16% 14.5mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Calcium	15% 150mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	35.8% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.9μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	14.4% 0.33mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 411g	12% 439g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Peeled Cucumber per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 12.8 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12.4 times more Vitamin B3, 2.5 times more Vitamin B6, 4 times more Vitamin B9, 12.5 times more Vitamin C, 44 times more Vitamin E and 12.2 times more Vitamin K than Peeled Cucumber.
• Both Cooked Chopped Frozen Broccoli and Peeled Cucumber provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium, 2.8 times more Iron, 3.1 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Peeled Cucumber.
• While 1 lb of Raw Peeled Cucumber contains 2.1 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Peeled Cucumber contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Peeled Cucumber lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.2 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.3 times more Protein than Peeled Cucumber.
• 1 pound of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber provide inadequate amounts of Energy and Omega 6 in one pound.