Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Borage with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Borage with Salt	28%	24%	48%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Borage with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.5% 0.25g	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	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	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	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.8% 0.089mg	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	33.2% 133μg	4.96% 20μg	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	71.7% 64.5mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Borage with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	31.5% 0.28mg	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	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	33.2% 0.76mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	28.7% 974mg	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	43% 643mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.93% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Borage with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Borage with Salt:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Vitamin B5, 1.5 times more Vitamin B6, 6.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Borage with Salt.
• While 7 oz of Boiled and Drained Borage with Salt contain 4.2 times more Vitamin A, 1.7 times more Vitamin B2 and 2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Borage with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Borage with Salt:

• 7 ounces of Frozen Chopped Broccoli have 3.1 times more Selenium and 2.2 times more Zinc than Boiled Borage with Salt.
• While 7 oz of Boiled and Drained Borage with Salt contain 1.8 times more Calcium, 3.8 times more Copper, 4.5 times more Iron, 3.2 times more Magnesium, 1.3 times more Manganese, 2.3 times more Potassium and 13.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Borage with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Borage with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled Borage with Salt.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Borage with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.