Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Chinese Broccoli	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.13% 0.36g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	5.5% 4g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	26% 0.34mg	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	118% 472μg	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	149% 134mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chinese Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	32.3% 0.29mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.3% 420g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Vitamin B6, 1.9 times more Vitamin C and 2.4 times more Vitamin E than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 1.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Chinese Broccoli have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Chinese Broccoli:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Iron, 2 times more Selenium and 3.4 times more Sodium than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 1.9 times more Calcium, 1.7 times more Copper and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Chinese Broccoli have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Sugars and 2.3 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 2.6 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Chinese Broccoli have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.