Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Strawberries	7%	7%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.75% 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	8.37% 11g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	9.56% 6.93g	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	4.77% 3.46g	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	% 2.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Strawberries	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	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.9% 0.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	8.5% 34μg	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	93% 83.3mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Strawberries	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.24μg	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	7.26% 0.58mg	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	23.8% 0.55mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	6.38% 217mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.5% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.3 times more Vitamin B9, 4.6 times more Vitamin E and 40 times more Vitamin K than Strawberries.
• While 5 oz of Raw Strawberries contain 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberries provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Calcium, 1.5 times more Iron, 2 times more Phosphorus and 2 times more Zinc than Strawberries.
• While 5 oz of Raw Strawberries contain 1.4 times more Copper and 1.7 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberries contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Strawberries lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Fiber and 4.6 times more Protein than Strawberries.
• While 5 oz of Raw Strawberries contain 1.5 times more Omega 3, 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Strawberries provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Strawberries provide inadequate amounts of Energy and Omega 6 in five ounces.