Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Poppy Seed	Recommended Dietary Allowance
Energy	0.97% 28kcal	18% 525kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	43% 41.6g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	166% 28.3g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	4.12% 3g	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	0.4% 0.29g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	7.9% 3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Poppy Seed	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.48% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	19% 0.25mg	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	20.5% 82μg	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	1.1% 1mg	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	12% 1.77mg	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	Poppy Seed	Recommended Dietary Allowance
Calcium	3.3% 33mg	144% 1438mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	181% 1.63mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	82.6% 347mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	292% 6.7mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Poppy Seed per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Poppy Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Poppy Seed:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A, 40.1 times more Vitamin C and more Vitamin K than Poppy Seed.
• While 100 g of Poppy Seed Spices contain 15.5 times more Vitamin B1, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Poppy Seed provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Poppy Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Poppy Seed:

• 100 grams of Cooked Chopped Frozen Broccoli have 15.2 times more Water than Poppy Seed.
• While 100 g of Poppy Seed Spices contain 43.6 times more Calcium, 47.9 times more Copper, 16 times more Iron, 26.7 times more Magnesium, 30.1 times more Manganese, 17.8 times more Phosphorus, 5.1 times more Potassium, 19.3 times more Selenium and 28.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Poppy Seed Spices contain 18.8 times more Energy, 346.3 times more Fat, 250.9 times more Saturated Fat, 6.5 times more Omega 3, 2176.5 times more Omega 6, 5.3 times more Carbohydrate, 2 times more Sugars, 6.5 times more Fiber and 5.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6