Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.49% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.083% 0.014g	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	2.36% 3.06g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.7% 1.96g	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	1.47% 1.06g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.56% 0.072mg	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	4.96% 20μg	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	5.04% 4.54mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.046% 1.84μg	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	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	4.5% 0.1mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Peeled Cucumber per 5 oz

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12.4 times more Vitamin B3, 2.5 times more Vitamin B6, 4 times more Vitamin B9, 12.5 times more Vitamin C, 44 times more Vitamin E and 12.2 times more Vitamin K than Peeled Cucumber.
• Both Cooked Chopped Frozen Broccoli and Peeled Cucumber provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Calcium, 2.8 times more Iron, 3.1 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Peeled Cucumber.
• While 5 oz of Raw Peeled Cucumber contain 2.1 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Peeled Cucumber contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Peeled Cucumber lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.3 times more Protein than Peeled Cucumber.
• 5 ounces of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Peeled Cucumber provide inadequate amounts of Energy and Omega 6 in five ounces.