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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.5% 0.43g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	6.26% 4.54g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	24.8% 14g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	199% 2.6mg	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	118% 472μg	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	166% 150mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	18.6% 186mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	129% 1.16mg	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	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	24.3% 0.56mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	73.4% 2495mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 411g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Potherb Jute per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 3.4 times more Vitamin B5, 2.1 times more Vitamin C and 1.9 times more Vitamin E than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 4.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.3 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Potherb Jute provide similar amounts of Vitamin B9 and Vitamin K per one pound.
• 1 pound of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 2.1 times more Manganese and 2.1 times more Selenium than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 5.1 times more Calcium, 7.1 times more Copper, 4.4 times more Iron, 3.9 times more Magnesium, 2.2 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Potherb Jute contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 62.5 times more Omega 3, 1.5 times more Sugars and 1.5 times more Fiber than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Potherb Jute offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in one pound.