Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.32% 0.054g	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	5.7% 7.43g	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	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.3% 0.23mg	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	25% 101μg	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	147% 132mg	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	Broccoli Stalks	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	7.1% 0.064mg	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	15.6% 1.25mg	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	14% 0.32mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.47% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.6 times more Vitamin A than Broccoli Stalks.
• While 5 oz of Raw Broccoli Stalks contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Broccoli Stalks provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Broccoli Stalks contain 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Broccoli Stalks contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Broccoli Stalks contain 3.1 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Broccoli Stalks offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in five ounces.