Comparing Nutrients in 7 ounces Boiled Celery with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Celery with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.94g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	3.7% 2.68g	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	1.8% 1.3g	2.27% 1.65g	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	% 1.4g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.96% 0.63mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	20% 0.26mg	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	11% 43.7μg	33.2% 133μg	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	13.5% 12mg	124% 112mg	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	4.63% 0.69mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62.5% 75μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	8.38% 0.075mg	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	10.4% 0.83mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.15% 0.21mg	25.4% 0.58mg	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	7.1% 49.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery with Salt VS Frozen Chopped Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Celery with Salt vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9, 9.2 times more Vitamin C, 3.5 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Celery with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Celery with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Celery with Salt have 1.3 times more Potassium and 13.6 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 2.8 times more Selenium and 3.4 times more Zinc than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Frozen Chopped Broccoli contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Celery with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Celery with Salt have 1.8 times more Sugars than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Fiber and 3.4 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Celery with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celery with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.