Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.44% 0.075g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.1% 4.42g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.07% 0.1mg	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	6.73% 27μg	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	5.04% 4.54mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	13% 0.12mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	23.4% 0.54mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Frozen Mixed Vegetables per 5 oz

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9, 12.5 times more Vitamin C, 3.5 times more Vitamin E and 3.7 times more Vitamin K than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 4.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Calcium than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 2.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 3.2 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Mixed Vegetables contain similar levels of Phosphorus, Potassium and Water per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Omega 3 than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 2.3 times more Energy, 2.4 times more Carbohydrate, 2.1 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Mixed Vegetables offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in five ounces.