Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	11% 6.15g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	10% 101mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 2 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Vitamin B5 and Vitamin E per 7 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.1 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus, 1.4 times more Sodium and 2.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 4.5 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Fiber and Protein per 7 oz.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.