Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Rosemary	9%	35%	56%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rosemary	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	3.73% 0.63g	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	22.6% 29.3g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rosemary	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	8.08% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	36.6% 0.48mg	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	38.6% 155μg	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	34.3% 31mg	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	Rosemary	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	47.4% 0.43mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	59% 1.36mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.6% 96g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Vitamin B1 and 1.8 times more Vitamin C than Rosemary.
• While 5 oz of Fresh Rosemary contain 2.9 times more Vitamin A, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Water than Rosemary.
• While 5 oz of Fresh Rosemary contain 9.6 times more Calcium, 8.9 times more Copper, 10.9 times more Iron, 7 times more Magnesium, 4.3 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Potassium and 3.3 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fresh Rosemary contain 4.7 times more Energy, 48.8 times more Fat, 157.7 times more Saturated Fat, 9.9 times more Omega 3, 34.4 times more Omega 6, 3.9 times more Carbohydrate and 4.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rosemary offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6