Comparing Nutrients in 7 ounces Boiled Broccoli VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	4.02% 2.9g	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	2.03% 1.47g	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	% 0.97g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	17% 153μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.86% 180g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.4 times more Vitamin A, 2.5 times more Vitamin B5 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 7 oz.
• Both Boiled and Drained Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Broccoli has 1.7 times more Copper, 1.3 times more Magnesium, 2.4 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.2 times more Energy and 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Broccoli Spears have similar amounts of Omega 3, Sugars and Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.