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

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Frozen Chopped Broccoli: 1923g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	73.6% 96g	70.7% 92g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	NA	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	NA	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	152% 57.7g	38g per day for Men 19-50 years
Protein	99% 55.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	101% 911μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	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	134% 536μg	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	796% 716mg	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	157% 23.6mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	91% 911mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	140% 982mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B2, 2.4 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Spears Frozen 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 Spears Frozen Broccoli vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 1.4 times more Iron, 1.3 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared contains 2.8 times more Fat and 2.7 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.