Comparing Nutrients in 1 pound Boiled Salsify with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Salsify with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.6% 308kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	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	53.6% 69.7g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	18% 13g	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	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	17% 68μg	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	23% 21mg	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	5.75% 0.86mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21.3% 213mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	31% 2.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	36.3% 254mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.93% 367g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Salsify with Salt versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Salsify with Salt vs Frozen Chopped Broccoli:

• 1 pound of Boiled Salsify with Salt has 1.8 times more Vitamin B2 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 4.5 times more Vitamin B9, 12.3 times more Vitamin C, 6.4 times more Vitamin E and 270.3 times more Vitamin K than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Salsify with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Salsify with Salt vs Frozen Chopped Broccoli:

• 1 pound of Boiled Salsify with Salt has 1.8 times more Copper, 1.3 times more Potassium and 10.5 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Iron, 1.4 times more Manganese, 4.7 times more Selenium and 1.6 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Frozen Chopped Broccoli contain similar levels of Calcium, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Salsify with Salt has 2.6 times more Energy, 3.2 times more Carbohydrate and 2.1 times more Sugars than Frozen Chopped Broccoli.
• Both Boiled Salsify with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy