Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Jew's Ear	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	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	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Jew's Ear	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13.4% 0.17mg	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	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	88.4% 79.6mg	1.32% 1.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Jew's Ear	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	98% 0.88mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	8.7% 0.2mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	2.5% 85.3mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Jew's Ear per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Jew's Ear:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 6.5 times more Vitamin B3, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 66.8 times more Vitamin C than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 7.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Jew's Ear:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Calcium, 2.2 times more Manganese, 3.5 times more Phosphorus and 3.3 times more Potassium than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 13.1 times more Copper, 1.9 times more Magnesium, 15.9 times more Selenium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Jew's Ear contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 6.5 times more Protein than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 7 ounces of Jew's Ear provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Jew's Ear provide inadequate amounts of Energy in seven ounces.