Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.36% 0.23g	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% 32.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	25% 14g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	69.8% 0.91mg	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	34% 136μg	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23% 231mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	38.3% 0.88mg	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	35.6% 249mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 1.5 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 1 lb.
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Boiled Broccoli:

• Boiled and Drained Spears Frozen Broccoli have 1.3 times more Calcium and 1.7 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper, 1.6 times more Potassium, 1.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Spears Frozen Broccoli have 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Boiled and Drained Broccoli have similar amounts of Energy, Sugars and Fiber per 1 lb.
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.