Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Mixed Vegetables with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.72% 0.23g	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	2.35% 0.4g	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	25% 32.3g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	25% 14g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27% 0.35mg	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	20.4% 81.6μg	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	19% 17.2mg	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	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	15% 150mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.2% 168μg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	84.2% 1.94mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Mixed Vegetables with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Canned Mixed Vegetables with Liquids:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 10.6 times more Vitamin C than Canned Mixed Vegetables with Liquids.
• Both Cooked Chopped Frozen Broccoli and Canned Mixed Vegetables with Liquids provide similar amounts of Vitamin B3 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Mixed Vegetables with Liquids:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Calcium and 1.3 times more Phosphorus than Canned Mixed Vegetables with Liquids.
• While 1 lb of Canned Mixed Vegetables Solids and Liquids contains 3.1 times more Copper, 1.9 times more Manganese, 20.4 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Mixed Vegetables with Liquids contain similar levels of Iron, Magnesium, Potassium and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Canned Mixed Vegetables Solids and Liquids 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 and 2.2 times more Protein than Canned Mixed Vegetables with Liquids.
• While 1 lb of Canned Mixed Vegetables Solids and Liquids contains 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.