Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Salsify	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.53% 0.091g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	5.67% 4.1g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	23.8% 0.31mg	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	5.3% 21.3μg	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	7.24% 6.52mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Salsify	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	11% 0.099mg	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	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	13% 0.3mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.1% 115g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.3 times more Vitamin B1, 6.3 times more Vitamin B9, 14.8 times more Vitamin C, 7.1 times more Vitamin E and 338 times more Vitamin K than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 1.5 times more Vitamin B2 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Salsify provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Salsify have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled and Drained Salsify have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Iron, 1.2 times more Manganese and 3.2 times more Selenium than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 1.9 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Salsify contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Boiled Salsify lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 11.4 times more Omega 3 than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 2.3 times more Energy, 2.9 times more Carbohydrate and 2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Salsify offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Boiled Salsify provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in five ounces.