Comparing Nutrients in 7 ounces Boiled Broccoli VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3.7% 2.68g	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	2.03% 1.47g	2.27% 1.65g	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	% 0.97g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	17% 153μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	20% 0.26mg	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	53.6% 214μg	33.2% 133μg	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	143% 129mg	124% 112mg	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	19% 2.88mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	25.4% 0.58mg	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	19% 133mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Frozen Chopped Broccoli:

• Boiled and Drained Broccoli has 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin E per 7 oz.
• Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Frozen Chopped Broccoli:

• Boiled and Drained Broccoli has 1.6 times more Copper, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium, 1.5 times more Manganese and 1.8 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.3 times more Energy and 1.5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3, Sugars, Fructose, Fiber and Protein per 7 oz.
• Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.