Comparing Nutrients in 1 pound Raw Quinoa VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Raw Quinoa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	57.6% 1669kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	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	224% 291g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	83.6% 31.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	114% 64g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	25.3% 1.27mg	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	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	NA	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	73.8% 11mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21.3% 213mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	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	259% 20.7mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	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	296% 2073mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 6.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa 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 Raw Quinoa vs Frozen Chopped Broccoli:

• Raw Quinoa has 15.5 times more Copper, 5.6 times more Iron, 10.9 times more Magnesium, 6.9 times more Manganese, 9.1 times more Phosphorus, 2.7 times more Potassium, 3 times more Selenium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Sodium and 6.9 times more Water than Raw Quinoa.
• Both Raw Quinoa and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Quinoa has 14.2 times more Energy, 20.9 times more Fat, 16 times more Saturated Fat, 2.5 times more Omega 3, 96 times more Omega 6, 13.4 times more Carbohydrate, 2.3 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Quinoa as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.