Comparing Nutrients in 5 ounces Chicory Roots VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chicory Roots	7%	2%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chicory Roots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.5% 102kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	17% 12.4g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.54% 2g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Chicory Roots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.16% 0.46mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	8.15% 32.6μg	23.7% 95μg	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	7.87% 7.1mg	89% 80mg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Roots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6% 0.054mg	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	14% 1.13mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	18% 0.42mg	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	12.4% 86.5mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chicory Roots vs Frozen Chopped Broccoli:

• Raw Chicory Roots have 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B9 and 11.3 times more Vitamin C than Raw Chicory Roots.
• Both Raw Chicory Roots and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Chicory Roots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chicory Roots vs Frozen Chopped Broccoli:

• Raw Chicory Roots have 2 times more Copper, 1.2 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium, 1.3 times more Manganese, 4 times more Selenium and 1.5 times more Zinc than Raw Chicory Roots.
• Both Raw Chicory Roots and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chicory Roots have 2.8 times more Energy, 3.7 times more Carbohydrate and 6.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.1 times more Omega 3, 2 times more Fiber and 2 times more Protein than Raw Chicory Roots.
• Both Raw Chicory Roots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.