Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli with Salt VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	8% 10.4g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	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	NA	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	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24.3% 0.32mg	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	15% 59.5μg	35.2% 141μg	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	88.4% 79.6mg	206% 185mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 197μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Calcium	10% 101mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	9.92% 0.089mg	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	15% 1.2mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	19.8% 0.45mg	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	15.6% 109mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli with Salt VS Broccoli Stalks per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli with Salt vs Broccoli Stalks:

• 7 ounces of Boiled Spears Frozen Broccoli with Salt have 2.8 times more Vitamin A than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Broccoli Stalks provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli with Salt vs Broccoli Stalks:

• 7 ounces of Boiled Spears Frozen Broccoli with Salt have 1.4 times more Manganese and 9.6 times more Sodium than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain 1.4 times more Iron, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Broccoli Stalks contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Broccoli Stalks contain 3.1 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Broccoli Stalks offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in seven ounces.