Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Raw Quinoa	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	25% 4.2g	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	70% 91g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Raw Quinoa	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	93% 0.84mg	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	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	125% 2.9mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Raw Quinoa per 5 oz

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

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

• 5 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A and more Vitamin K than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 6.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 6.1 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Raw Quinoa have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Spears Frozen Broccoli have 6.8 times more Water than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 13.7 times more Copper, 7.5 times more Iron, 9.9 times more Magnesium, 6.3 times more Manganese, 8.3 times more Phosphorus, 3.1 times more Potassium, 4.5 times more Selenium and 10.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Raw Quinoa contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Quinoa contain 13.1 times more Energy, 55.2 times more Fat, 39.2 times more Saturated Fat, 6.2 times more Omega 3, 229 times more Omega 6, 12 times more Carbohydrate, 2.3 times more Fiber and 4.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6