Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	24.8% 14g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	59.7% 0.78mg	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	107% 426μg	94% 376μg	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	344% 310mg	102% 92mg	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	41% 6.12mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Calcium	18.6% 186mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	21% 0.19mg	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	41% 3.27mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	78% 1.8mg	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	38.2% 268mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 420g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 3.4 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Broccoli Spears have 1.3 times more Potassium and 1.9 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.6 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.9 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Broccoli Spears have 1.3 times more Energy, 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 1.5 times more Omega 3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Fiber and Protein per 1 lb.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.