Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Dried Chervil Spices

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Chervil Spices	29%	11%	60%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Chervil Spices	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	15% 2.55g	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	53.5% 69.6g	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	42% 16g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Chervil Spices	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	48% 7.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	101% 1.3mg	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	97% 388μg	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	78.7% 71mg	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	Dried Chervil Spices	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	191% 1908mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	69.3% 0.62mg	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	566% 45.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	129% 2.98mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	198% 6719mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Chervil Spices per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Dried Chervil Spices:

• 5 oz of Dried Chervil Spices contain 5.7 times more Vitamin A, 6.9 times more Vitamin B1, 8.4 times more Vitamin B2, 11.8 times more Vitamin B3, 7.2 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Chervil Spices provide similar amounts of Vitamin C per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Dried Chervil Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Dried Chervil Spices:

• 5 ounces of Cooked Chopped Frozen Broccoli have 12.6 times more Water than Dried Chervil Spices.
• While 5 oz of Dried Chervil Spices contain 40.8 times more Calcium, 12.9 times more Copper, 52.4 times more Iron, 10 times more Magnesium, 9.4 times more Manganese, 9.2 times more Phosphorus, 33.4 times more Potassium, 41.9 times more Selenium, 7.5 times more Sodium and 31.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 than Dried Chervil Spices.
• While 5 oz of Dried Chervil Spices contain 8.5 times more Energy, 32.5 times more Fat, 138.5 times more Omega 6, 9.2 times more Carbohydrate, 3.8 times more Fiber and 7.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Dried Chervil Spices provide inadequate amounts of Omega 3