Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli with Salt VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.22% 0.038g	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	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	2% 1.44g	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	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	6.22% 56μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.2% 0.16mg	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	7.5% 30μg	17.8% 71μg	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	104% 93mg	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	83% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Broccoli Stalks	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	5% 0.045mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	9.96% 0.23mg	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	7.86% 55mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli with Salt VS Broccoli Stalks per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli with Salt versus 100 g of Broccoli Stalks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli with Salt vs Broccoli Stalks:

• 100 grams of Boiled Spears Frozen Broccoli with Salt have 2.8 times more Vitamin A than Broccoli Stalks.
• While 100 g of Raw Broccoli Stalks contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Broccoli Stalks provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli with Salt vs Broccoli Stalks:

• 100 grams of Boiled Spears Frozen Broccoli with Salt have 1.4 times more Manganese and 9.6 times more Sodium than Broccoli Stalks.
• While 100 g of Raw Broccoli Stalks contain 1.4 times more Iron, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Broccoli Stalks contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Broccoli Stalks contain 3.1 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Broccoli Stalks offer comparable quantities of Carbohydrate and Protein per 100 grams.
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in 100 grams.