Comparing Nutrients in 5 ounces Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.17g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	2.8% 2.04g	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	8.58% 3.26g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	14% 0.18mg	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	25% 101μg	10.6% 42.5μg	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	147% 132mg	63% 57mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	6.77% 0.061mg	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	15.6% 1.25mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20% 0.46mg	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	13.4% 94mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Flower Clusters Broccoli versus 5 oz of Boiled Spears Frozen Broccoli with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 5 ounces of Flower Clusters Broccoli have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Spears Frozen Broccoli with Salt.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 5 ounces of Flower Clusters Broccoli have 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli with Salt.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.4 times more Manganese and 9.6 times more Sodium than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt contain similar levels of Calcium, Copper, Phosphorus and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Flower Clusters Broccoli have 3.1 times more Omega 3 than Boiled Spears Frozen Broccoli with Salt.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.3 times more Fiber than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.