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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.17% 0.029g	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	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13% 0.17mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.1% 51mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	4.67% 0.042mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	17% 0.4mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.5% 93g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spears Frozen Broccoli have 2 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Vitamin B5 and Vitamin E per 100 g.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw 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 Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.1 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus, 1.4 times more Sodium and 2.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spears Frozen Broccoli have 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 4.5 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Fiber and Protein per 100 g.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.