Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Epazote	4%	13%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Epazote	Recommended Dietary Allowance
Energy	4.07% 118kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	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	26% 33.7g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Epazote	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	121% 1.58mg	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	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	53% 0.69mg	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	244% 975μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Epazote	Recommended Dietary Allowance
Calcium	25.4% 254mg	125% 1247mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	96% 0.86mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	611% 14mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	45.4% 5mg	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 Epazote:

• Frozen Chopped Broccoli, Unprepared has 17.3 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B5 and 15.7 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Epazote have similar amounts of Vitamin B6 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 3.1 times more Selenium than Raw Epazote.
• While Raw Epazote contains 4.9 times more Calcium, 5 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 10.5 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, 1.8 times more Sodium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Epazote have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 8.5 times more Protein than Raw Epazote.
• While Raw Epazote contains 1.6 times more Carbohydrate and 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Epazote have similar amounts of Energy per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Epazote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.