Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	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	11% 14g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.56% 1.13g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	127% 1141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.4% 0.23mg	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	37.7% 151μg	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	58.2% 52.4mg	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	18% 2.68mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1031% 1237μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	12% 0.11mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	57.2% 1.3mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Chopped Collards with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cooked Frozen Chopped Collards with Salt:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin B1, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Frozen Chopped Collards with Salt.
• While 7 oz of Boiled Chopped Frozen Collards, drained with Salt contain 10.1 times more Vitamin A, 1.4 times more Vitamin B3 and 6.1 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Chopped Collards with Salt provide similar amounts of Vitamin B2 and Vitamin E per seven ounces.
• Both Frozen Broccoli Spears as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cooked Frozen Chopped Collards with Salt:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 7 oz of Boiled Chopped Frozen Collards, drained with Salt contain 5.1 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese and 16.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Chopped Collards with Salt contain similar levels of Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 7 oz of Boiled Chopped Frozen Collards, drained with Salt contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Boiled Chopped Frozen Collards, drained with Salt provide inadequate amounts of Energy in seven ounces.