Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	0.9% 26kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	NA	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	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	32.6% 42.4g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	106% 1.38mg	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	48.5% 194μg	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	166% 149mg	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	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	5.6% 56mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	51% 0.46mg	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	674% 54mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	58% 1.34mg	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	78.3% 548mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	55.5% 6.1mg	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 Freeze Dried Parsley:

• Freeze-dried Parsley contains 19.6 times more Vitamin B1, 23.5 times more Vitamin B2, 22.1 times more Vitamin B3, 9 times more Vitamin B5, 10.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.6 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Chopped Broccoli, Unprepared has 45.7 times more Water than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 3.1 times more Calcium, 12.1 times more Copper, 66.5 times more Iron, 20.7 times more Magnesium, 4.6 times more Manganese, 11 times more Phosphorus, 29.7 times more Potassium, 11.5 times more Selenium, 16.3 times more Sodium and 12.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Parsley contains 10.4 times more Energy, 17.9 times more Fat, 8.9 times more Carbohydrate, 10.9 times more Fiber and 11.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Freeze-dried Parsley have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.