Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Canned Butterbur

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Butterbur	14%	37%	49%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Butterbur	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.15% 4.25kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.19% 0.18g	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	5.84% 7.6g	0.41% 0.54g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	0.28% 0.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Butterbur	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	0.65% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.6% 0.047mg	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	1.06% 4.25μg	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	18.7% 17mg	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	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Butterbur	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	5.83% 0.052mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	6.04% 0.14mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	0.5% 17mg	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	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Butterbur per 5 oz

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

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

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 9.2 times more Vitamin B1, 13.5 times more Vitamin B2, 3.3 times more Vitamin B3, 24.9 times more Vitamin B5, 3.9 times more Vitamin B6, 10 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Butterbur.
• 5 ounces of Canned Butterbur have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Butterbur have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Spears Frozen Broccoli have 1.5 times more Calcium, 10 times more Magnesium, 3.3 times more Manganese, 13.8 times more Phosphorus, 15 times more Potassium, 2.1 times more Selenium and 5 times more Zinc than Canned Butterbur.
• Both Boiled Spears Frozen Broccoli and Canned Butterbur contain similar levels of Copper, Iron and Water per five ounces.
• 5 ounces of Canned Butterbur lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 14.1 times more Carbohydrate and 28.2 times more Protein than Canned Butterbur.
• 5 ounces of Canned Butterbur provide inadequate amounts of Carbohydrate and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Butterbur provide inadequate amounts of Energy in five ounces.