Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Water Convolvulus	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.93% 27kcal	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	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	3.4% 4.44g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	49.6% 447μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 0.14mg	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	20% 80.8μg	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	86.6% 78mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	3.62% 0.033mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	9.86% 0.23mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	13% 442mg	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	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Water Convolvulus per 5 oz

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

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

• 5 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Water Convolvulus.
• While 5 oz of Raw Water Convolvulus contain 6.2 times more Vitamin A, 2 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Water Convolvulus provide similar amounts of Vitamin B2 per five ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Spears Frozen Broccoli have 1.9 times more Copper, 2 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Selenium and 1.7 times more Zinc than Water Convolvulus.
• While 5 oz of Raw Water Convolvulus contain 1.5 times more Calcium, 2.7 times more Iron, 3.6 times more Magnesium, 1.7 times more Potassium and 4.7 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Water Convolvulus contain similar levels of Water per five ounces.
• 5 ounces of Water Convolvulus lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.7 times more Carbohydrate and 1.4 times more Fiber than Water Convolvulus.
• Both Boiled Spears Frozen Broccoli and Water Convolvulus offer comparable quantities of Protein per five ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Water Convolvulus provide inadequate amounts of Energy in five ounces.