Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 111mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Broccoli Spears have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Frozen Broccoli Spears:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Calcium, 1.5 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Broccoli Spears have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Frozen Chopped Broccoli, Unprepared and Frozen Broccoli Spears have similar amounts of macro-nutrients per 7 oz
• Both Frozen Chopped Broccoli, Unprepared and Frozen Broccoli Spears have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.