Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.81% 0.14g	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	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.63% 0.46g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	20.7% 187μg	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	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.44% 0.032mg	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	38.7% 155μg	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	7.28% 6.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	350% 421μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Calcium	11% 111mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13.3μg	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	6.14% 25.8mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.06% 187g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 8.1 times more Vitamin B6, 17.1 times more Vitamin C and 3.1 times more Vitamin E than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 1.8 times more Vitamin A, 3 times more Vitamin B5 and 2.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Escarole provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium, 1.4 times more Magnesium, 2.3 times more Phosphorus and 14 times more Selenium than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 2.3 times more Copper, 1.3 times more Manganese and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Escarole contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 8.8 times more Omega 3, 1.6 times more Carbohydrate and 2.4 times more Protein than Boiled Escarole.
• Both Frozen Chopped Broccoli and Boiled Escarole offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Escarole provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.