Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Cardoon	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.074% 0.024g	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	0.51% 0.087g	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	8.14% 10.6g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.4% 0.083mg	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	11% 43.7μg	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	124% 112mg	3.75% 3.37mg	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 Cardoon	Recommended Dietary Allowance
Calcium	11% 111mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	NA	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% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	11.5% 0.26mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Cardoon per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 8.7 times more Vitamin A, 2.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6, 3 times more Vitamin B9 and 33.2 times more Vitamin C than Boiled Cardoon.
• 7 ounces of Boiled Cardoon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Selenium and 2.7 times more Zinc than Boiled Cardoon.
• While 7 oz of Boiled and Drained Cardoon contain 1.3 times more Calcium, 2.4 times more Magnesium, 1.8 times more Potassium and 7.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Cardoon contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Fiber and 3.7 times more Protein than Boiled Cardoon.
• Both Frozen Chopped Broccoli and Boiled Cardoon offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Cardoon provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Cardoon provide inadequate amounts of Energy and Omega 6 in seven ounces.