Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Raw Quinoa

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Quinoa	Recommended Dietary Allowance
Energy	0.97% 28kcal	12.7% 368kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	49.4% 64g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	18.4% 7g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	37.5% 0.49mg	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	14% 56μg	46% 184μg	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	44.6% 40mg	NA	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	8.8% 1.32mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Quinoa	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	65.6% 0.59mg	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	7.63% 0.61mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	88.4% 2.03mg	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% 49mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Raw Quinoa:

• Boiled Chopped Frozen Broccoli has 51 times more Vitamin A and more Vitamin K than Raw Quinoa.
• While Raw Quinoa contains 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.
• Both Boiled Chopped Frozen Broccoli as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Raw Quinoa:

• Boiled Chopped Frozen Broccoli has 6.8 times more Water than Raw Quinoa.
• While Raw Quinoa contains 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.

Comparison of macro-nutrients per 100 grams:

• Raw Quinoa contains 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 Boiled Chopped Frozen Broccoli as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.