Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Boiled Broccoli

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Boiled Broccoli: 1429g

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

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

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	79% 103g	130g per day for Men 19-50 years
Sugars	35% 25.3g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	136% 51.7g	124% 47g	38g per day for Men 19-50 years
Protein	94% 52.8g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	109% 983μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	220% 2.86mg	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	405% 1621μg	386% 1543μg	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	1308% 1178mg	1030% 927mg	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	155% 23.3mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	70.7% 707mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	155% 12.4mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	120% 2.77mg	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	145% 1017mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	42% 1561g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
• Both Frozen Broccoli Spears as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Broccoli Spears have 1.2 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese, 1.4 times more Selenium and 1.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper and 2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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