Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli with Salt VS Boiled Burdock Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Boiled Burdock Root with Salt	9%	1%	90%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	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	23% 30g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	6.94% 5.03g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.4% 0.4mg	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	10.6% 42.5μg	7.1% 28.3μg	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	63% 57mg	4.1% 3.7mg	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	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	14% 0.13mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	16.6% 0.38mg	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	11% 78mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli with Salt VS Boiled Burdock Root with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli with Salt vs Boiled Burdock Root with Salt:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9, 15.4 times more Vitamin C, 2.9 times more Vitamin E and 49.8 times more Vitamin K than Boiled Burdock Root with Salt.
• While 5 oz of Boiled and Drained Burdock Root with Salt contain 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli with Salt.
• 5 ounces of Boiled Burdock Root with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled and Drained Burdock Root with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli with Salt vs Boiled Burdock Root with Salt:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have 1.2 times more Manganese and 2.1 times more Selenium than Boiled Burdock Root with Salt.
• While 5 oz of Boiled and Drained Burdock Root with Salt contain 2.1 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Boiled Burdock Root with Salt contain similar levels of Calcium, Sodium and Water per five ounces.
• 5 ounces of Boiled Burdock Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have 1.7 times more Fiber and 1.5 times more Protein than Boiled Burdock Root with Salt.
• While 5 oz of Boiled and Drained Burdock Root with Salt contain 3.1 times more Energy, 4 times more Carbohydrate and 2.5 times more Sugars than Boiled and Drained Spears Frozen Broccoli with Salt.
• 5 ounces of Boiled Spears Frozen Broccoli with Salt provide inadequate amounts of Energy