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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	8.33% 11g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	11% 111mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 177g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 4.8 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 7.4 times more Vitamin A, 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin E and 6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Beet Greens have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Phosphorus and 3.1 times more Selenium than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2 times more Calcium, 6.6 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 4.3 times more Potassium and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Beet Greens have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 17.5 times more Omega 3 and 2.3 times more Sugars than Boiled and Drained Beet Greens.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Beet Greens have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Beet Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.