Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Radicchio	22%	9%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Radicchio	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	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.78% 0.13g	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	4.9% 6.35g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.17% 0.85g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Radicchio	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.2% 0.081mg	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	21.3% 85μg	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	12.6% 11.3mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	301% 362μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Radicchio	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	53.7% 0.48mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	8.5% 0.2mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	12.6% 428mg	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	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.57% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 5 times more Vitamin C than Radicchio.
• While 5 oz of Raw Radicchio contain 1.7 times more Vitamin E and 2.9 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Radicchio provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Radicchio have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Raw Radicchio have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium, 1.6 times more Manganese and 1.2 times more Phosphorus than Radicchio.
• While 5 oz of Raw Radicchio contain 10 times more Copper, 2.1 times more Potassium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Radicchio contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Radicchio lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Radicchio lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.6 times more Omega 3, 2.5 times more Sugars, 3.3 times more Fiber and 2.2 times more Protein than Radicchio.
• Both Cooked Chopped Frozen Broccoli and Radicchio offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Radicchio provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Radicchio provide inadequate amounts of Energy and Omega 6 in five ounces.