Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11% 6.07g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	26.7% 0.35mg	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	46.6% 187μg	31.3% 125μg	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	151% 136mg	197% 177mg	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	18% 2.68mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Broccoli	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	11% 0.097mg	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	18% 1.43mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	18% 0.42mg	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	16.7% 117mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 177g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 1.8 times more Vitamin A, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K per 7 oz.
• Both Frozen Broccoli Spears as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Broccoli Spears have 1.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 1.3 times more Selenium and 1.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Broccoli Spears have 2 times more Omega 3 than Raw Broccoli.
• Both Frozen Broccoli Spears and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Frozen Broccoli Spears as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.