Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	4.38% 127kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.047% 0.045g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.027% 0.005g	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	61% 79g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	60% 43.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	25% 14g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27% 0.35mg	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	14.7% 59μg	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	20% 18mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	23% 231mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	70.6% 0.64mg	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	34.6% 2.77mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	12% 0.27mg	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 411g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Jerusalem-artichokes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Jerusalem-artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 10 times more Vitamin C, 6.9 times more Vitamin E and 881 times more Vitamin K than Jerusalem-artichokes.
• While 1 lb of Raw Jerusalem-artichokes contains 3.6 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spears Frozen Broccoli has 3.6 times more Calcium, 5.4 times more Manganese, 2.7 times more Selenium and 2.5 times more Zinc than Jerusalem-artichokes.
• While 1 lb of Raw Jerusalem-artichokes contains 3.3 times more Copper, 5.6 times more Iron, 1.4 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Jerusalem-artichokes contain similar levels of Magnesium and Water per one pound.
• 1 pound of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Omega 3, 1.9 times more Fiber and 1.6 times more Protein than Jerusalem-artichokes.
• While 1 lb of Raw Jerusalem-artichokes contains 2.6 times more Energy, 3.3 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 6 in one pound.