Comparing Nutrients in 300 calories Cooked Chinese Broccoli VS Frozen Chopped Broccoli

Weight per 300 calories

• Cooked Chinese Broccoli: 1364g
• Frozen Chopped Broccoli: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Chinese Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	42.4% 55g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.7% 34g	91% 34.6g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	124% 1118μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	115% 1.5mg	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	338% 1350μg	193% 773μg	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	427% 385mg	723% 651mg	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	43.6% 6.55mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	964% 1156μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	136% 1364mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	48.7% 0.44mg	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	95% 7.64mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	147% 3.4mg	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	80% 559mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	105% 3559mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	32.2% 17.7μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Chinese Broccoli vs Frozen Chopped Broccoli:

• Cooked Chinese Broccoli has 1.9 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin C and 2.2 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 300 kcal.
• Both Cooked Chinese Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Chinese Broccoli vs Frozen Chopped Broccoli:

• Cooked Chinese Broccoli has 2.1 times more Calcium, 1.9 times more Copper, 1.5 times more Potassium and 1.2 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Selenium and 2.9 times more Sodium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Chinese Broccoli has 2.9 times more Fat, 3 times more Saturated Fat, 2.9 times more Omega 3 and 2.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Sugars and 2.1 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Cooked Chinese Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.