Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Jew's Ear	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	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	23.6% 30.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Jew's Ear	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	71% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	181% 9.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	30.7% 0.4mg	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	21.5% 86μg	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	3.02% 2.72mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Jew's Ear	Recommended Dietary Allowance
Calcium	15% 150mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	224% 2mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	20% 0.46mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11% 411g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Jew's Ear per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Jew's Ear:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 6.5 times more Vitamin B3, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 66.8 times more Vitamin C than Jew's Ear.
• While 1 lb of Raw Jew's Ear contains 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 7.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• 1 pound of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Jew's Ear:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Calcium, 2.2 times more Manganese, 3.5 times more Phosphorus and 3.3 times more Potassium than Jew's Ear.
• While 1 lb of Raw Jew's Ear contains 13.1 times more Copper, 1.9 times more Magnesium, 15.9 times more Selenium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Jew's Ear contain similar levels of Iron and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 6.5 times more Protein than Jew's Ear.
• While 1 lb of Raw Jew's Ear contains 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 pound of Jew's Ear provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Jew's Ear provide inadequate amounts of Energy in one pound.