Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Rutabagas with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7.72% 5.6g	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	1.62% 1.18g	3% 2.2g	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	% 1.06g	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	23.7% 95μg	5.3% 21.3μg	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	89% 80mg	29.6% 26.6mg	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	11.5% 1.73mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	4.57% 0.041mg	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	14.4% 1.15mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	5.98% 0.14mg	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	10% 71mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Rutabagas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled Rutabagas with Salt:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 3 times more Vitamin C, 5.1 times more Vitamin E and 405.5 times more Vitamin K than Boiled Rutabagas with Salt.
• While 5 oz of Boiled and Drained Rutabagas with Salt contain 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Rutabagas with Salt:

• 5 ounces of Frozen Chopped Broccoli have 3.1 times more Calcium, 1.3 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.2 times more Phosphorus, 4 times more Selenium and 4 times more Zinc than Boiled Rutabagas with Salt.
• While 5 oz of Boiled and Drained Rutabagas with Salt contain 10.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Rutabagas with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Rutabagas with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Omega 3, 1.7 times more Fiber and 3 times more Protein than Boiled Rutabagas with Salt.
• While 5 oz of Boiled and Drained Rutabagas with Salt contain 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Boiled Rutabagas with Salt provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Rutabagas with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.