Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Escarole	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.81% 0.14g	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	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.63% 0.46g	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	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	2.44% 0.032mg	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	38.7% 155μg	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	7.28% 6.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	350% 421μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Escarole	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13.3μg	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% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	33.2% 0.76mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.06% 187g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 10.9 times more Vitamin B6, 1.2 times more Vitamin B9, 20.7 times more Vitamin C and 3.4 times more Vitamin E than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 1.6 times more Vitamin A, 3.4 times more Vitamin B5 and 2.1 times more Vitamin K than Frozen Broccoli Spears.
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Frozen Broccoli Spears as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Magnesium, 2.7 times more Phosphorus and 9.5 times more Selenium than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 2.4 times more Copper, 1.5 times more Manganese and 2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Escarole contain similar levels of Calcium, Iron, Potassium and Water per seven ounces.
• 7 ounces of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 10.4 times more Omega 3, 1.7 times more Carbohydrate, 6.4 times more Sugars and 2.7 times more Protein than Boiled Escarole.
• Both Frozen Broccoli Spears and Boiled Escarole offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Escarole provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.