Comparing Nutrients in 7 ounces Endive VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Endive	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.65g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	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	16% 6.15g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Endive	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	24% 214μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	70.4% 282μg	46.6% 187μg	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	14.3% 13mg	151% 136mg	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	5.82% 0.87mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	382% 458μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	7.94% 0.071mg	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	20.6% 1.65mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	22% 0.51mg	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	7.94% 55.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Endive have 1.9 times more Vitamin A, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.3 times more Vitamin K than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Vitamin B2, 8.8 times more Vitamin B6, 10.5 times more Vitamin C and 3.1 times more Vitamin E than Raw Endive.
• Both Endive and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• Both Raw Endive as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Endive have 1.3 times more Calcium, 2.8 times more Copper, 1.6 times more Manganese, 1.3 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Phosphorus and 9.5 times more Selenium than Raw Endive.
• Both Endive and Frozen Broccoli Spears contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Broccoli Spears contain 9.6 times more Omega 3, 1.6 times more Carbohydrate, 5.9 times more Sugars and 2.4 times more Protein than Raw Endive.
• Both Endive and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Endive provide inadequate amounts of Omega 3
• Both Raw Endive as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.