Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Garden Cress	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.5% 0.26g	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	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.5% 6.17g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24% 0.31mg	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	18.4% 73.4μg	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	50.7% 45.6mg	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	17.5% 2.6mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	25% 0.23mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	32% 0.74mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20.6% 701mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Garden Cress per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Boiled Garden Cress 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 Garden Cress:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin C and 2.6 times more Vitamin E than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 4.5 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Garden Cress provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Boiled Garden Cress:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Zinc than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 1.8 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.7 times more Manganese and 2.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Garden Cress contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Carbohydrate, 4.3 times more Fiber and 1.6 times more Protein than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 1.5 times more Omega 3 and 2.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.