Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Raw Quinoa	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	34.8% 5.9g	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	98% 127g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	74.3% 0.97mg	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	91% 365μg	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	NA	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raw Quinoa	Recommended Dietary Allowance
Calcium	11% 111mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	130% 1.17mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	175% 4.03mg	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.71% 26.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Raw Quinoa per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A and more Vitamin K than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 6.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Raw Quinoa have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Raw Quinoa:

• 7 ounces of Frozen Chopped Broccoli have 6.9 times more Water than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 15.5 times more Copper, 5.6 times more Iron, 10.9 times more Magnesium, 6.9 times more Manganese, 9.1 times more Phosphorus, 2.7 times more Potassium, 3 times more Selenium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Quinoa contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Quinoa contain 14.2 times more Energy, 20.9 times more Fat, 16 times more Saturated Fat, 2.5 times more Omega 3, 96 times more Omega 6, 13.4 times more Carbohydrate, 2.3 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6