Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tomatillos	11%	25%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tomatillos	Recommended Dietary Allowance
Energy	4.38% 127kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	10.7% 1.82g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	24.6% 18g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25% 14g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tomatillos	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	19.5% 0.25mg	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	7.94% 31.8μg	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	59% 53mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	38% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tomatillos	Recommended Dietary Allowance
Calcium	15% 150mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40% 0.36mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	30% 0.69mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	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	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 416g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 8.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 8 times more Vitamin B9, 3.4 times more Vitamin C, 3.5 times more Vitamin E and 8.7 times more Vitamin K than Tomatillos.
• While 1 lb of Raw Tomatillos contains 4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 1 pound of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 4.7 times more Calcium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Tomatillos.
• While 1 lb of Raw Tomatillos contains 2.3 times more Copper, 1.5 times more Magnesium and 1.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tomatillos contain similar levels of Iron and Water per one pound.
• 1 pound of Tomatillos lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Tomatillos lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.6 times more Omega 3, 1.6 times more Fiber and 3.2 times more Protein than Tomatillos.
• While 1 lb of Raw Tomatillos contains 30.9 times more Omega 6 and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tomatillos offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 1 pound of Tomatillos provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Tomatillos provide inadequate amounts of Energy in one pound.