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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Nance	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	16.2% 11.8g	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	9.25% 6.7g	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	% 5.07g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	28% 10.6g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Nance	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.3% 0.03mg	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	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	146% 131mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Nance	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	6.46% 0.058mg	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	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	15.3% 0.35mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.16% 0.13mg	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 Frozen Nance per 5 oz

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 3.7 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 6.2 times more Vitamin B6, 7 times more Vitamin B9 and 7.4 times more Vitamin K than Frozen Nance.
• While 5 oz of Frozen Nance contain 2.3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Nance provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Iron, 4.9 times more Phosphorus and 3.1 times more Zinc than Frozen Nance.
• While 5 oz of Frozen Nance contain 1.4 times more Calcium, 1.5 times more Magnesium and 1.7 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Nance contain similar levels of Copper, Manganese and Water per five ounces.
• 5 ounces of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Frozen Nance lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.7 times more Protein than Frozen Nance.
• While 5 oz of Frozen Nance contain 2.6 times more Energy, 3.2 times more Carbohydrate, 5.7 times more Sugars and 2.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Frozen Nance provide inadequate amounts of Protein