Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.088% 0.015g	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	2.85% 3.7g	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	5% 1.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.23% 0.081mg	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	8.75% 35μg	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	17.8% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	2.33% 0.021mg	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	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	6.2% 0.14mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Water Convolvulus per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Boiled Water Convolvulus:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Water Convolvulus.
• While 100 g of Boiled and Drained Water Convolvulus contain 5.1 times more Vitamin A than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Water Convolvulus provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Boiled Water Convolvulus:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.6 times more Copper, 1.6 times more Manganese and 1.8 times more Zinc than Boiled Water Convolvulus.
• While 100 g of Boiled and Drained Water Convolvulus contain 1.6 times more Calcium, 2.2 times more Iron, 2.3 times more Magnesium, 2 times more Potassium and 11.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Water Convolvulus contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Boiled Water Convolvulus lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Water Convolvulus lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Boiled Water Convolvulus.
• While 100 g of Boiled and Drained Water Convolvulus contain 1.9 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Energy and Omega 6 in 100 grams.