Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.43% 0.072g	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	7.83% 10g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	22% 0.28mg	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	38.3% 153μg	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	102% 92mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	12% 0.27mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.4% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 1.4 times more Vitamin A, 2.5 times more Vitamin B5 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 5 oz.
• Both Frozen Broccoli Spears as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Broccoli Spears have 1.3 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Copper, 1.3 times more Magnesium, 2.4 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Broccoli Spears have 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3, Sugars and Fiber per 5 oz.
• Both Frozen Broccoli Spears as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.