Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	11% 4.25g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	12.5% 1.87mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 2 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Vitamin B5 and Vitamin E per 5 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.1 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus, 1.4 times more Sodium and 2.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 4.5 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.