Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Strawberries	7%	7%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.4% 0.41g	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	26.8% 35g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	30.6% 22g	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	15.3% 11g	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	% 9.03g	g per day for Men 19-50 years
Sucrose	NA	% 2.13g	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	25% 14g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.87% 0.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	27.2% 109μg	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	296% 267mg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Calcium	15% 150mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	76% 1.75mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Strawberries per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.3 times more Vitamin B9, 4.6 times more Vitamin E and 40 times more Vitamin K than Strawberries.
• While 1 lb of Raw Strawberries contains 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberries provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Calcium, 1.5 times more Iron, 2 times more Phosphorus and 2 times more Zinc than Strawberries.
• While 1 lb of Raw Strawberries contains 1.4 times more Copper and 1.7 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberries contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Strawberries lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Fiber and 4.6 times more Protein than Strawberries.
• While 1 lb of Raw Strawberries contains 1.5 times more Omega 3, 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Strawberries provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries provide inadequate amounts of Energy and Omega 6 in one pound.