Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Lambsquarters with Salt	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	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	7.3% 1.24g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.88% 2.8g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	25% 14g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	37.8% 0.45mg	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	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	60.7% 0.79mg	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	186% 168mg	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	1868% 2242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	99% 0.89mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	104% 2.4mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	38.4% 1306mg	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	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Lambsquarters with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Boiled Lambsquarters with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.4 times more Vitamin B5 and 4 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 1 lb of Boiled and Drained Lambsquarters with Salt contains 7.7 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Lambsquarters with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled Lambsquarters with Salt:

• 1 lb of Boiled and Drained Lambsquarters with Salt contains 7.8 times more Calcium, 5.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 2 times more Potassium and 24.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Lambsquarters with Salt contain similar levels of Iron, Phosphorus, Zinc and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Omega 3, 2.4 times more Sugars and 1.4 times more Fiber than Boiled Lambsquarters with Salt.
• Both Cooked Chopped Frozen Broccoli and Boiled Lambsquarters with Salt offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in one pound.