Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	7.7% 0.069mg	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% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	11% 78mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	6.44% 3.54μg	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	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.42% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spears Frozen Broccoli have 1.6 times more Vitamin A and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Vitamin K per 5 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Spears Frozen Broccoli have 1.5 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Potassium, 1.3 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli contains 1.5 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.