Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Garden Cress	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.1% 0.18g	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	4.14% 5.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.1% 4.4g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	36.5% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17% 0.22mg	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	13% 52.4μg	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	36.2% 32.6mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	453% 543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	18% 0.16mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	23% 0.53mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Garden Cress per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Boiled Garden Cress:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin C and 2.6 times more Vitamin E than Boiled Garden Cress.
• While 5 oz of Boiled and Drained Garden Cress contain 4.5 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Garden Cress provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Boiled Garden Cress:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Zinc than Boiled Garden Cress.
• While 5 oz of Boiled and Drained Garden Cress contain 1.8 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.7 times more Manganese and 2.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Garden Cress contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garden Cress lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Carbohydrate, 4.3 times more Fiber and 1.6 times more Protein than Boiled Garden Cress.
• While 5 oz of Boiled and Drained Garden Cress contain 1.5 times more Omega 3 and 2.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in five ounces.