Comparing Nutrients in 1 pound Parsley VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Parsley	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Parsley	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	212% 1910μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	172% 689μg	76% 304μg	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	670% 603mg	284% 256mg	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	22.7% 3.4mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6199% 7439μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	62.6% 626mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	19% 0.17mg	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	352% 28mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	58% 1.33mg	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	37.6% 263mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.2% 415g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 8.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9, 2.4 times more Vitamin C and 20.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B6 and 1.6 times more Vitamin E than Fresh Parsley.
• Both Fresh Parsley and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 1 lb.
• Both Fresh Parsley as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Parsley vs Frozen Chopped Broccoli:

• Fresh Parsley has 2.5 times more Calcium, 3.9 times more Copper, 7.7 times more Iron, 2.8 times more Magnesium, 2.6 times more Potassium, 2.3 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Manganese and 28 times more Selenium than Fresh Parsley.
• Both Fresh Parsley and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Parsley has 1.4 times more Energy and 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13.1 times more Omega 3 and 1.6 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 1 lb.
• Both Fresh Parsley as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.