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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	34.8% 45g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	50% 36g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	23.4% 0.3mg	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	76% 304μg	91% 363μg	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	284% 256mg	18% 16.3mg	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	37% 5.53mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	37.3% 0.34mg	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	46% 3.67mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	64.3% 1.48mg	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	32.4% 227mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Chopped Broccoli has 26 times more Vitamin A, 2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 15.7 times more Vitamin C, 30.5 times more Vitamin E and 405.5 times more Vitamin K than Boiled Beets with Salt.
• Both Frozen Chopped Broccoli and Boiled Beets with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Beets with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 3.5 times more Calcium, 1.3 times more Phosphorus, 4 times more Selenium and 1.4 times more Zinc than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 1.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Potassium and 11.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Beets with Salt contain similar levels of Iron, Manganese and Water per one pound.
• 1 pound of Boiled Beets with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 21 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 2.1 times more Carbohydrate and 5.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Beets with Salt provide inadequate amounts of Energy and Omega 6 in one pound.