Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Beet Greens	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.17% 0.85g	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% 4.1g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14.4% 0.19mg	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	33.3% 133μg	4.96% 20μg	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	108% 97mg	39.2% 35.3mg	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	12.8% 1.9mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	5.8% 58mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	39.5% 0.36mg	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	12.8% 1.02mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	31.7% 0.73mg	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	12% 83.6mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	38% 1288mg	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	1.6% 24mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Beet Greens per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Beet Greens.
• While 5 oz of Boiled and Drained Beet Greens contain 6.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin E and 4.8 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Beet Greens provide similar amounts of Vitamin B3 per five ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.4 times more Phosphorus and 2.1 times more Selenium than Boiled Beet Greens.
• While 5 oz of Boiled and Drained Beet Greens contain 2.8 times more Calcium, 7 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 3.6 times more Potassium, 14.2 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Beet Greens contain similar levels of Water per five ounces.
• 5 ounces of Boiled Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 20.8 times more Omega 3 and 2.5 times more Sugars than Boiled Beet Greens.
• Both Frozen Broccoli Spears and Boiled Beet Greens offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled Beet Greens provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy and Omega 6 in five ounces.