Comparing Nutrients in 7 ounces Raw Quinoa VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	25% 730kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	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% 127g	8.17% 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	36.6% 14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	50% 28g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	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	91% 365μg	27.8% 111μg	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	NA	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	32.3% 4.84mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.33% 93mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	7.5% 0.067mg	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	113% 9.07mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	19.2% 0.44mg	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	130% 907mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Quinoa vs Cooked Chopped Frozen Broccoli:

• Raw Quinoa has 6.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Quinoa vs Cooked Chopped Frozen Broccoli:

• Raw Quinoa has 1.4 times more Calcium, 17.4 times more Copper, 7.5 times more Iron, 15.2 times more Magnesium, 9.1 times more Manganese, 9.3 times more Phosphorus, 4 times more Potassium, 12.1 times more Selenium and 11.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.8 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 7 ounces:

• Raw Quinoa has 13.1 times more Energy, 50.6 times more Fat, 39.2 times more Saturated Fat, 6.2 times more Omega 3, 229 times more Omega 6, 12 times more Carbohydrate, 2.3 times more Fiber and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Quinoa as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.