Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Broccoli

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Broccoli: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	84.6% 32g	60.4% 23g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	119% 1.54mg	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	80.4% 321μg	139% 556μg	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	477% 430mg	875% 787mg	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	94% 14mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Calcium	54.6% 546mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	48% 0.43mg	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	81.7% 6.54mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	80.6% 1.85mg	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	84% 589mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	26.3% 972g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spears Frozen Broccoli have 2 times more Vitamin A and 2.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 300 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Spears Frozen Broccoli have 1.3 times more Calcium, 1.9 times more Manganese and 1.2 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Copper, Iron, Magnesium, Phosphorus, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spears Frozen Broccoli have 1.4 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Fat and 5.2 times more Saturated Fat than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.