Comparing Nutrients in 7 ounces Boiled Broccoli VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Boiled Broccoli	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.62% 0.11g	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	20% 26g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	8.54% 6.2g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	17% 153μg	47% 425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11.3% 0.15mg	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	9.43% 37.7μg	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	7.06% 6.35mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	39% 46.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	18.3% 0.16mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	32.7% 0.75mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cooked Frozen Mixed Vegetables:

• Boiled and Drained Broccoli has 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 5.7 times more Vitamin B9, 20.3 times more Vitamin C, 3.8 times more Vitamin E and 6 times more Vitamin K than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 2.8 times more Vitamin A and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cooked Frozen Mixed Vegetables:

• Boiled and Drained Broccoli has 1.6 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium and 5.3 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Copper and 2 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Iron, Magnesium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 6.3 times more Omega 3 than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.9 times more Energy, 1.8 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.