Comparing Nutrients in 1 pound Endive VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Endive	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	11.7% 15g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	10% 5.67g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Endive	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	161% 644μg	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	32.8% 29.5mg	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	13.3% 2mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	873% 1048μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23.6% 236mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	47% 3.76mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	18% 127mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Endive has 1.9 times more Vitamin A, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.3 times more Vitamin K than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Vitamin B2, 8.8 times more Vitamin B6, 10.5 times more Vitamin C and 3.1 times more Vitamin E than Raw Endive.
• Both Endive and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Endive have insufficient amounts of Vitamin B6
• Both Raw Endive as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Endive has 1.3 times more Calcium, 2.8 times more Copper, 1.6 times more Manganese, 1.3 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.1 times more Phosphorus and 9.5 times more Selenium than Raw Endive.
• Both Endive and Frozen Broccoli Spears contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Broccoli Spears contains 9.6 times more Omega 3, 1.6 times more Carbohydrate, 5.9 times more Sugars and 2.4 times more Protein than Raw Endive.
• Both Endive and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Endive provide inadequate amounts of Omega 3
• Both Raw Endive as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.