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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	NA	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.67% 4.1g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Salsify 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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.8% 0.31mg	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	7.24% 6.52mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	11% 0.099mg	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	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13% 0.3mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 115g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Boiled Salsify 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 Salsify with Salt:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.5 times more Vitamin B9, 12.3 times more Vitamin C, 6.4 times more Vitamin E and 270.3 times more Vitamin K than Boiled Salsify with Salt.
• While 5 oz of Boiled and Drained Salsify with Salt contain 1.8 times more Vitamin B2 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Salsify with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Salsify 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 Salsify with Salt:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Iron, 1.4 times more Manganese, 4.7 times more Selenium and 1.6 times more Zinc than Boiled Salsify with Salt.
• While 5 oz of Boiled and Drained Salsify with Salt contain 1.8 times more Copper, 1.3 times more Potassium and 10.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Salsify with Salt contain similar levels of Calcium, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Salsify with Salt contain 2.6 times more Energy, 3.2 times more Carbohydrate and 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Salsify with Salt offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy