Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	7.6% 7.37g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	46.2% 60g	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	122% 46.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	79.2% 44.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	150% 1.95mg	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	68.7% 275μg	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	235% 211mg	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	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	72.3% 0.65mg	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	955% 76.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	126% 527mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	82.5% 1.9mg	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	111% 777mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	263% 8930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	83.2% 45.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Freeze Dried Parsley:

• Freeze-dried Parsley contains 18.9 times more Vitamin B1, 27.9 times more Vitamin B2, 22.7 times more Vitamin B3, 9.2 times more Vitamin B5, 10.6 times more Vitamin B6, 3.5 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Freeze Dried Parsley:

• Boiled Chopped Frozen Broccoli has 45.4 times more Water than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 5.3 times more Calcium, 13.5 times more Copper, 88.4 times more Iron, 28.6 times more Magnesium, 6 times more Manganese, 11.2 times more Phosphorus, 44.4 times more Potassium, 46.1 times more Selenium, 35.5 times more Sodium and 21.8 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Parsley contains 9.7 times more Energy, 43.3 times more Fat, 7.9 times more Carbohydrate, 10.9 times more Fiber and 10.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Freeze-dried Parsley have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.