Comparing Nutrients in 1 pound Raw Quinoa VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	57.6% 1669kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	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	224% 291g	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	83.6% 31.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	114% 64g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21.3% 213mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	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	259% 20.7mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	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	296% 2073mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Quinoa vs Cooked Chopped Frozen Broccoli:

• Raw Quinoa has 6.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Quinoa vs Cooked Chopped Frozen Broccoli:

• Raw Quinoa has 1.4 times more Calcium, 17.4 times more Copper, 7.5 times more Iron, 15.2 times more Magnesium, 9.1 times more Manganese, 9.3 times more Phosphorus, 4 times more Potassium, 12.1 times more Selenium and 11.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.8 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 1 pound:

• Raw Quinoa has 13.1 times more Energy, 50.6 times more Fat, 39.2 times more Saturated Fat, 6.2 times more Omega 3, 229 times more Omega 6, 12 times more Carbohydrate, 2.3 times more Fiber and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Quinoa as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.