Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS 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	1.37% 39.7kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.31% 0.052g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.87% 2.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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, 1.7 times more Vitamin B9 and 1.7 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 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Broccoli Spears contain 1.8 times more Potassium, 2.7 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Broccoli Spears contain 3 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 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.