Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Chives	23%	8%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Chives	Recommended Dietary Allowance
Energy	0.9% 26kcal	10.7% 311kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	7.62% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	69% 26g	38g per day for Men 19-50 years
Protein	5% 2.8g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Chives	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	379% 3415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	154% 2mg	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	16.8% 67μg	27% 108μg	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	62.7% 56.4mg	733% 660mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Chives	Recommended Dietary Allowance
Calcium	5.6% 56mg	81.3% 813mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	76.2% 0.69mg	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	10% 0.81mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	58.7% 1.35mg	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	7.14% 50mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	46.5% 5.12mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Dried Chives:

• Freeze-dried Chives contain 65.7 times more Vitamin A, 17 times more Vitamin B1, 15.6 times more Vitamin B2, 12.6 times more Vitamin B3, 7.6 times more Vitamin B5, 15.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 11.7 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Dried Chives:

• Frozen Chopped Broccoli, Unprepared has 45.7 times more Water than Freeze-dried Chives.
• While Freeze-dried Chives contain 14.5 times more Calcium, 18.1 times more Copper, 24.7 times more Iron, 35.6 times more Magnesium, 4.6 times more Manganese, 10.4 times more Phosphorus, 14 times more Potassium, 3.4 times more Selenium, 2.9 times more Sodium and 10.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Omega 3 than Freeze-dried Chives.
• While Freeze-dried Chives contain 12 times more Energy, 12.1 times more Fat, 13.4 times more Saturated Fat, 41.8 times more Omega 6, 13.4 times more Carbohydrate, 8.7 times more Fiber and 7.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.