Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Endive	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.63% 0.11g	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	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.49% 0.35g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Endive	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.2% 0.028mg	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	50.3% 201μg	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	10.2% 9.2mg	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	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	273% 327μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Endive	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	15.6% 0.14mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	26% 0.6mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Endive per 5 oz

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

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

• 5 ounces of Boiled Spears Frozen Broccoli have 6.5 times more Vitamin B6, 6.2 times more Vitamin C and 3 times more Vitamin E than Endive.
• While 5 oz of Raw Endive contain 2.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B5, 4.7 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Endive provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Endive have insufficient amounts of Vitamin B6
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Magnesium, 2 times more Phosphorus and 9.5 times more Selenium than Endive.
• While 5 oz of Raw Endive contain 2.3 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 1.7 times more Potassium and 2.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Endive contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 3.2 times more Omega 3, 1.6 times more Carbohydrate, 5.9 times more Sugars and 2.5 times more Protein than Endive.
• Both Boiled Spears Frozen Broccoli and Endive offer comparable quantities of Fiber per five ounces.
• 5 ounces of Endive provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Endive provide inadequate amounts of Energy and Omega 6 in five ounces.