Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Parsnips	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.48% 0.081g	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	26% 33.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	13% 9.53g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	14% 0.18mg	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	28.8% 115μg	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	28.7% 25.8mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Parsnips	Recommended Dietary Allowance
Calcium	11% 111mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	30.4% 0.27mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	25.4% 0.58mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.3% 159g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.3 times more Vitamin C, 1.2 times more Vitamin E and 81.1 times more Vitamin K than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Parsnips provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.4 times more Iron, 1.6 times more Selenium and 1.8 times more Zinc than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 3.6 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Parsnips contain similar levels of Manganese and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 35 times more Omega 3 and 2.1 times more Protein than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 2.7 times more Energy, 3.6 times more Carbohydrate and 3.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Parsnips offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 6 in seven ounces.