Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Spelt	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.24% 1.2g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.1% 4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Spelt	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	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.72% 0.11mg	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	4.6% 18.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Spelt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	34% 0.3mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	67.2% 1.55mg	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	10% 71mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.55% 94g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin E than Cooked Spelt.
• While 5 oz of Cooked Spelt contain 1.9 times more Vitamin B1 and 5.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cooked Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Spelt have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 1.5 times more Potassium and 1.4 times more Water than Cooked Spelt.
• While 5 oz of Cooked Spelt contain 5.7 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Spelt contain 4.9 times more Energy, 5.5 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy