Comparing Nutrients in 1 pound Broccoli VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	9.2% 6.67g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	61% 0.79mg	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	71.4% 286μg	107% 426μg	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	450% 405mg	344% 310mg	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	23.6% 3.54mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21.3% 213mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	18% 0.16mg	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	41.4% 3.3mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	50.5% 1.16mg	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	42.8% 299mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin C than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.8 times more Vitamin A, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Frozen Broccoli Spears have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K per 1 lb.
• Both Raw Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium and 1.2 times more Zinc than Frozen Broccoli Spears.
• Both Raw Broccoli and Frozen Broccoli Spears have similar amounts of Calcium, Iron, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.2 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Frozen Broccoli Spears have similar amounts of Energy, Sugars, Fiber and Protein per 1 lb.
• Both Raw Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.