Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Collards	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.58% 0.099g	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	6.16% 8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.78% 0.57g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	6.86% 3.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Collards	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	60% 539μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	5.67% 22.7μg	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	28.7% 25.8mg	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	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	480% 576μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Collards	Recommended Dietary Allowance
Calcium	5.8% 58mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	8.03% 0.072mg	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	20% 1.6mg	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	31.4% 0.72mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.45% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Broccoli Spears have 1.8 times more Vitamin B1, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9, 3.8 times more Vitamin C and 1.5 times more Vitamin E than Boiled Collards.
• While 5 oz of Boiled and Drained Collards contain 6.7 times more Vitamin A and 4 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Collards provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.8 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 1.5 times more Zinc than Boiled Collards.
• While 5 oz of Boiled and Drained Collards contain 3.4 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 2 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Collards contain similar levels of Water per five ounces.
• 5 ounces of Boiled Collards lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3 and 3.7 times more Sugars than Boiled Collards.
• While 5 oz of Boiled and Drained Collards contain 1.3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Collards offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Collards provide inadequate amounts of Energy and Omega 6 in five ounces.