Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Root Wasabi	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	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	36% 46.7g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	11% 6.15g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Root Wasabi	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	42% 0.54mg	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	8.93% 35.7μg	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	92% 83mg	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	Root Wasabi	Recommended Dietary Allowance
Calcium	10% 101mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	34% 0.31mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	33.7% 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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Root Wasabi per 7 oz

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

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

• 7 ounces of Boiled Spears Frozen Broccoli have 25.5 times more Vitamin A, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Root Wasabi provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Root Wasabi have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Water than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 2.5 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium and 5.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Root Wasabi contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Root Wasabi contain 3.9 times more Energy, 4.4 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy