Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Raw Frozen Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Raw Frozen Rhubarb	9%	4%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Frozen Rhubarb	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.44% 0.24g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	6.9% 5g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Frozen Rhubarb	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2.5% 22.7μg	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	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	8.72% 0.11mg	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	9.07% 36.3μg	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	24% 21.8mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Frozen Rhubarb	Recommended Dietary Allowance
Calcium	15% 150mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	11.6% 0.1mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	19% 0.44mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	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	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11% 411g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw Frozen Rhubarb per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 10.2 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.2 times more Vitamin B5, 5.2 times more Vitamin B6, 7 times more Vitamin B9, 8.4 times more Vitamin C, 4.9 times more Vitamin E and 3 times more Vitamin K than Raw Frozen Rhubarb.
• 1 pound of Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Frozen Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Copper, 2.1 times more Iron, 2.3 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Raw Frozen Rhubarb.
• While 1 lb of Raw Frozen Rhubarb contains 5.9 times more Calcium, 1.4 times more Magnesium and 1.6 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Frozen Rhubarb contain similar levels of Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3, 1.3 times more Sugars, 1.7 times more Fiber and 5.6 times more Protein than Raw Frozen Rhubarb.
• Both Cooked Chopped Frozen Broccoli and Raw Frozen Rhubarb offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Raw Frozen Rhubarb provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Frozen Rhubarb provide inadequate amounts of Energy and Omega 6 in one pound.