Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	8.33% 11g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.64% 1.2g	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	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	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	11% 6.15g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	27.8% 111μg	6.95% 27.8μg	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	88.4% 79.6mg	55% 49.4mg	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	17.5% 2.6mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	55.3% 0.5mg	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	15% 1.2mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	44.3% 1.02mg	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	14% 97mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Beet Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Boiled Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Beet Greens.
• While 7 oz of Boiled and Drained Beet Greens contain 7.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin E and 5.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Beet Greens provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Beet Greens contain 3.5 times more Calcium, 7.4 times more Copper, 3.1 times more Iron, 5.2 times more Magnesium, 2.3 times more Manganese, 6.4 times more Potassium, 21.9 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Beet Greens contain similar levels of Phosphorus and Water per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 7 times more Omega 3, 2.5 times more Sugars and 1.2 times more Protein than Boiled Beet Greens.
• Both Cooked Chopped Frozen Broccoli and Boiled Beet Greens offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Beet Greens provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.