Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Arrowroot	23%	2%	75%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Arrowroot	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Arrowroot	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	29% 0.38mg	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	20% 79.4μg	120% 479μg	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	63% 57mg	3% 2.7mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Arrowroot	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	19% 0.17mg	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	11% 0.86mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	10.7% 0.25mg	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	9.92% 69.5mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Arrowroot per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Arrowroot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Arrowroot:

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.4 times more Vitamin B2 and 21.1 times more Vitamin C than Arrowroot.
• While 5 oz of Raw Arrowroot contain 2.6 times more Vitamin B1, 3.7 times more Vitamin B3, 2 times more Vitamin B6 and 6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Arrowroot provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Arrowroot have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw Arrowroot have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Arrowroot:

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.5 times more Calcium and 1.3 times more Manganese than Arrowroot.
• While 5 oz of Raw Arrowroot contain 3.6 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Arrowroot contain similar levels of Water per five ounces.
• 5 ounces of Arrowroot lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Arrowroot lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3 and 2.3 times more Fiber than Arrowroot.
• While 5 oz of Raw Arrowroot contain 2.3 times more Energy, 2.5 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Arrowroot provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Arrowroot provide inadequate amounts of Omega 6 in five ounces.