Comparing Nutrients in 7 ounces Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.72% 10g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	3.94% 2.86g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	35.2% 141μg	15% 59.5μg	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	206% 185mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	9.5% 0.085mg	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	22% 1.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	28% 0.64mg	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	18.7% 131mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• Raw Flower Clusters Broccoli have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Raw Flower Clusters Broccoli and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• Raw Flower Clusters Broccoli have 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli with Salt.
• While Boiled and Drained Spears Frozen Broccoli with Salt contain 1.4 times more Manganese and 9.6 times more Sodium than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Calcium, Copper, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Flower Clusters Broccoli have 3.1 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli with Salt.
• While Boiled and Drained Spears Frozen Broccoli with Salt contain 1.3 times more Fiber than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Carbohydrate, Sugars and Protein per 7 oz.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.