Comparing Nutrients in 7 ounces Dried Chives VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Chives	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	21.3% 617kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	137% 52g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	75% 42g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	753% 6777μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	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	53.6% 214μg	15% 59.5μg	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	1455% 1310mg	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	161% 1613mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	9.5% 0.085mg	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	496% 39.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	28% 0.64mg	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	147% 1028mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	173% 5874mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chives VS Boiled Spears Frozen Broccoli per 7 oz

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

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

• 7 ounces of Dried Chives have 67 times more Vitamin A, 16.4 times more Vitamin B1, 18.5 times more Vitamin B2, 12.9 times more Vitamin B3, 7.7 times more Vitamin B5, 15.4 times more Vitamin B6, 3.6 times more Vitamin B9 and 16.5 times more Vitamin C than Boiled Spears Frozen Broccoli.
• Both Freeze-dried Chives as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Chives have 15.9 times more Calcium, 16 times more Copper, 32.8 times more Iron, 32 times more Magnesium, 4.2 times more Manganese, 9.4 times more Phosphorus, 16.4 times more Potassium, 4.9 times more Selenium, 2.9 times more Sodium and 17.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 45.4 times more Water than Freeze-dried Chives.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Chives have 11.1 times more Energy, 31.8 times more Fat, 1.7 times more Omega 3, 99.7 times more Omega 6, 12 times more Carbohydrate, 8.7 times more Fiber and 6.8 times more Protein than Boiled Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6