Comparing Nutrients in 500 calories Boiled Broccoli VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Broccoli: 1429g
• Frozen Chopped Broccoli: 1923g

Boiled Broccoli has 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	70.7% 92g	130g per day for Men 19-50 years
Sugars	27.4% 20g	36% 26g	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	14.6% 10.6g	22% 16g	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	% 7g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	152% 57.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	122% 1100μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	192% 2.5mg	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	386% 1543μg	322% 1288μg	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	1030% 927mg	1205% 1085mg	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	138% 20.7mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	57% 571mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	246% 5.65mg	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	137% 957mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Frozen Chopped Broccoli:

• Boiled and Drained Broccoli has 1.6 times more Vitamin B5 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 500 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Frozen Chopped Broccoli:

• Boiled and Drained Broccoli has 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 2.4 times more Selenium, 1.4 times more Zinc and 1.4 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared contains 1.3 times more Sugars, 1.5 times more Fructose and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.