Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Broccoli	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	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	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Broccoli	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	9.98% 150mg	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% 405g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Vitamin A and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin C and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Broccoli have similar amounts of Calcium, Iron, Magnesium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Omega 3 and 1.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.