Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Bulgur	13%	3%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Bulgur	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	6.05% 1.03g	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	116% 151g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.12% 0.81g	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	65.3% 25g	38g per day for Men 19-50 years
Protein	11% 6.15g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Bulgur	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	52.2% 0.68mg	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	13.4% 53.6μg	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	0% 0mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Bulgur	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	74% 0.66mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	263% 6.05mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Bulgur per 7 oz

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

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

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Bulgur.
• While 7 oz of Dry Bulgur contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 11.2 times more Vitamin B3, 3.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Bulgur:

• 7 ounces of Cooked Chopped Frozen Broccoli have 10.1 times more Water than Bulgur.
• While 7 oz of Dry Bulgur contain 9.9 times more Copper, 4 times more Iron, 12.6 times more Magnesium, 13.7 times more Manganese, 6.1 times more Phosphorus, 2.9 times more Potassium, 3.3 times more Selenium and 6.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bulgur contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Omega 3 and 3.6 times more Sugars than Bulgur.
• While 7 oz of Dry Bulgur contain 12.2 times more Energy, 39.8 times more Omega 6, 14.2 times more Carbohydrate, 4.2 times more Fiber and 4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Bulgur provide inadequate amounts of Omega 3