Comparing Nutrients in 1 pound Strawberries VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Strawberries	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	5% 145kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	26.8% 35g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	15.3% 11g	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	% 9.03g	NA	g per day for Men 19-50 years
Sucrose	% 2.13g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Boiled Spears 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	9.07% 0.11mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.87% 0.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	34% 136μg	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	296% 267mg	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	8.77% 1.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	23.2% 1.86mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	64% 1.47mg	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	15.6% 109mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Boiled Spears Frozen Broccoli per 1 lb

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

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

• 1 pound of Strawberries has 1.5 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 4.6 times more Vitamin E and 40 times more Vitamin K than Raw Strawberries.
• Both Strawberries and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Strawberries as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Strawberries vs Boiled Spears Frozen Broccoli:

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.2 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 4.8 times more Selenium and 2.1 times more Zinc than Raw Strawberries.
• Both Strawberries and Boiled Spears Frozen Broccoli contain similar levels of Copper, Manganese, Potassium and Water per one pound.
• 1 pound of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Strawberries has 1.5 times more Omega 3, 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Fiber and 4.6 times more Protein than Raw Strawberries.
• 1 pound of Strawberries provide inadequate amounts of Protein
• Both Raw Strawberries as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.