Comparing Nutrients in 1 pound Broccoli Stalks VS Cooked Frozen Chopped Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Cooked Frozen Chopped Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Broccoli Stalks	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	45.4% 0.59mg	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	80.5% 322μg	63.5% 254μg	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	470% 423mg	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Calcium	21.8% 218mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	17% 0.15mg	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	50% 4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli Stalks vs Cooked Frozen Chopped Broccoli with Salt:

• Raw Broccoli Stalks have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Chopped Frozen Broccoli, drained with Salt.
• While Boiled Chopped Frozen Broccoli, drained with Salt contains 2.6 times more Vitamin A than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks and Boiled Chopped Frozen Broccoli, drained with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Broccoli Stalks as well as Boiled Chopped Frozen Broccoli, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli Stalks vs Cooked Frozen Chopped Broccoli with Salt:

• Raw Broccoli Stalks have 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli, drained with Salt.
• While Boiled Chopped Frozen Broccoli, drained with Salt contains 9.6 times more Sodium than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks and Boiled Chopped Frozen Broccoli, drained with Salt have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli Stalks have 3.1 times more Omega 3 than Boiled Chopped Frozen Broccoli, drained with Salt.
• Both Raw Broccoli Stalks and Boiled Chopped Frozen Broccoli, drained with Salt have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Broccoli Stalks as well as Boiled Chopped Frozen Broccoli, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.