Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS White Icicle Radishes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
White Icicle Radishes	28%	6%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	White Icicle Radishes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.19% 0.032g	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	4% 5.2g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	White Icicle Radishes	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.4% 0.15mg	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	64% 57.5mg	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	White Icicle Radishes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	22% 0.2mg	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	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	2.85% 0.065mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.87% 180g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS White Icicle Radishes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs White Icicle Radishes:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9 and 1.4 times more Vitamin C than White Icicle Radishes.
• 7 ounces of White Icicle Radishes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Raw White Icicle Radishes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs White Icicle Radishes:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Calcium, 1.4 times more Magnesium, 6.8 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Zinc than White Icicle Radishes.
• While 7 oz of Raw White Icicle Radishes contain 2.9 times more Copper, 1.3 times more Iron and 2 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Icicle Radishes contain similar levels of Water per seven ounces.
• 7 ounces of White Icicle Radishes lack sufficient amounts of Manganese and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw White Icicle Radishes 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 Omega 3, 2 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than White Icicle Radishes.
• 7 ounces of White Icicle Radishes provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw White Icicle Radishes provide inadequate amounts of Energy and Omega 6 in seven ounces.