Comparing Nutrients in 300 calories Boiled Broccoli VS Frozen Broccoli Spears

Weight per 300 calories

• Boiled Broccoli: 857g
• Frozen Broccoli Spears: 1035g

Boiled Broccoli has 1.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	21% 15.2g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	81.7% 31g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	139% 1.8mg	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	231% 926μg	243% 972μg	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	618% 556mg	785% 707mg	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	83% 12.4mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	34.3% 343mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	41.4% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	115% 2.65mg	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	82% 574mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.7% 765g	25.3% 937g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Frozen Broccoli Spears:

• Boiled and Drained Broccoli has 2.1 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Frozen Broccoli Spears:

• Boiled and Drained Broccoli has 1.4 times more Copper and 2 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Iron, 1.6 times more Manganese and 1.4 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Broccoli Spears contain 1.3 times more Omega 3, 1.3 times more Sugars and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.