Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Fuyu	28%	58%	14%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Fuyu	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	46.5% 7.9g	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	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Fuyu	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.24% 0.26mg	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	15% 59.5μg	14.4% 57.5μg	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	0.44% 0.4mg	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	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Fuyu	Recommended Dietary Allowance
Calcium	10% 101mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	83% 0.75mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	101% 2.33mg	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	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	380% 5701mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Fuyu per 7 oz

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

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

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 200.5 times more Vitamin C than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 2.9 times more Vitamin B1 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Fuyu provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Spears Frozen Broccoli have 2.4 times more Potassium and 1.3 times more Water than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 8.7 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 9.1 times more Selenium, 119.7 times more Sodium and 5.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Fuyu contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Carbohydrate than Fuyu.
• While 7 oz of Salted and Fermented Tofu contain 4.1 times more Energy, 72.7 times more Fat, 64.3 times more Saturated Fat, 12.7 times more Omega 3, 306.3 times more Omega 6 and 2.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6