Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.12% 5.36g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17% 0.22mg	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	41% 37mg	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	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.1% 51mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	8.33% 0.075mg	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% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	16.5% 0.38mg	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	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Cooked Broccoli Raab:

• Cooked Broccoli Raab contains 4.5 times more Vitamin A, 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 1.9 times more Vitamin E and 2.9 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Vitamin C per 100 g.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Cooked Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.5 times more Selenium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 2.3 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Sodium and 1.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spears Frozen Broccoli have 1.7 times more Carbohydrate and 2.4 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 4.8 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Fiber and Protein per 100 g.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.