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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Lambsquarters with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	7.63% 9.92g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	6.95% 27.8μg	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	81.6% 73.4mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	51% 512mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	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	17.4% 1.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	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	12.8% 89.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Lambsquarters 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 Lambsquarters with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Lambsquarters with Salt have 7.5 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.1 times more Vitamin K than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4.5 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Lambsquarters with Salt.
• 7 ounces of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lambsquarters 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 Lambsquarters with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Lambsquarters with Salt have 4.6 times more Calcium, 5.2 times more Copper, 1.3 times more Magnesium, 1.8 times more Manganese, 1.4 times more Potassium and 11 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Selenium and 1.6 times more Zinc than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Frozen Chopped Broccoli contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Lambsquarters with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 3.3 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Lambsquarters with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.