Comparing Nutrients in 100 grams Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.06g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	2.04% 1.48g	2% 1.44g	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	6.05% 2.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	NA	6.22% 56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10% 0.13mg	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	17.8% 71μg	7.5% 30μg	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	104% 93mg	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.78% 0.043mg	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	11% 0.88mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	14% 0.33mg	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	9.43% 66mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Flower Clusters Broccoli versus 100 g of Boiled Spears Frozen Broccoli with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 100 grams of Flower Clusters Broccoli have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Spears Frozen Broccoli with Salt.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt provide similar amounts of Vitamin B1 per 100 grams.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 100 grams of Flower Clusters Broccoli have 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli with Salt.
• While 100 g of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.4 times more Manganese and 9.6 times more Sodium than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt contain similar levels of Calcium, Copper, Phosphorus and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flower Clusters Broccoli have 3.1 times more Omega 3 than Boiled Spears Frozen Broccoli with Salt.
• While 100 g of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.3 times more Fiber than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt offer comparable quantities of Carbohydrate and Protein per 100 grams.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.