Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Spelt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	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	NA	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	40.4% 52.5g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Spelt	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.2% 0.16mg	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	6.45% 25.8μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	3.44% 0.52mg	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	Cooked Spelt	Recommended Dietary Allowance
Calcium	11% 111mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	47.4% 0.43mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	94% 2.17mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14.4% 7.94μg	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	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Spelt per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin E than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 1.9 times more Vitamin B1 and 5.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Spelt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Spelt:

• 7 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 1.5 times more Potassium and 1.4 times more Water than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 5.7 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Spelt contain 4.9 times more Energy, 5.5 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy