Comparing Nutrients in 5 ounces Broccoli VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Broccoli	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.44% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	10.3% 41μg	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	140% 126mg	16.4% 14.7mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	14.6% 0.13mg	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	13% 1.03mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15% 0.35mg	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	13.4% 94mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.14% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Frozen Mixed Vegetables:

• Raw Broccoli has 1.4 times more Vitamin B2, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 8.6 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• While Frozen Mixed Vegetables, Unprepared contain 8.2 times more Vitamin A, 1.7 times more Vitamin B1 and 2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Frozen Mixed Vegetables:

• Raw Broccoli has 1.9 times more Calcium, 1.5 times more Potassium and 6.3 times more Selenium than Frozen Mixed Vegetables, Unprepared.
• While Frozen Mixed Vegetables, Unprepared contain 1.9 times more Copper, 1.3 times more Iron and 1.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen Mixed Vegetables, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Mixed Vegetables, Unprepared contain 2.1 times more Energy, 3.5 times more Omega 6, 2 times more Carbohydrate and 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Frozen Mixed Vegetables, Unprepared have similar amounts of Omega 3 and Protein per 5 oz.
• Both Raw Broccoli as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.