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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Boiled Butterbur with Salt	9%	2%	89%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.39% 11.3kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.029% 0.028g	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	2.36% 3.06g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	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	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	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0.58% 0.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	0.51% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.67% 0.074mg	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	1.4% 5.67μg	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	29.8% 26.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	9.3% 0.084mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	9.6% 0.22mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	14.8% 502mg	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	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli with Salt VS Boiled Butterbur 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 Butterbur 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 Butterbur with Salt:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have 56 times more Vitamin A, 5.5 times more Vitamin B1, 8.1 times more Vitamin B2, 4.6 times more Vitamin B3, 15.2 times more Vitamin B5, 2.5 times more Vitamin B6, 7.5 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Butterbur with Salt.
• 5 ounces of Boiled Butterbur with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled and Drained Butterbur 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 Butterbur with Salt:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have 6.1 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 7.9 times more Phosphorus, 2.1 times more Selenium and 3.3 times more Zinc than Boiled Butterbur with Salt.
• While 5 oz of Boiled and Drained Butterbur with Salt contain 1.4 times more Copper and 2 times more Potassium than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Boiled Butterbur with Salt contain similar levels of Calcium, Sodium and Water per five ounces.
• 5 ounces of Boiled Butterbur with Salt lack sufficient amounts of Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have 2.5 times more Carbohydrate and 13.5 times more Protein than Boiled Butterbur with Salt.
• 5 ounces of Boiled Butterbur with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled and Drained Butterbur with Salt provide inadequate amounts of Energy in five ounces.