Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Frozen Broccoli Spears

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Frozen Broccoli Spears: 1724g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	71% 92g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	35% 25.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	136% 51.7g	38g per day for Men 19-50 years
Protein	99% 55.4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	101% 911μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	232% 3mg	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	250% 1000μg	405% 1621μg	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	796% 716mg	1308% 1178mg	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	157% 23.6mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	59% 589mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	69% 0.62mg	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	136% 11mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	192% 4.4mg	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	125% 875mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	42% 1561g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Frozen Broccoli Spears have similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 1.7 times more Potassium, 2.6 times more Selenium and 1.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Frozen Broccoli Spears have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Broccoli Spears contain 2.7 times more Fat and 2.9 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Frozen Broccoli Spears have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.