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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.69% 0.12g	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	10% 13g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	10.6% 7.7g	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	14% 5.3g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5% 0.065mg	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	6.5% 26μg	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	17% 15.3mg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	13% 0.12mg	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	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	54.2% 1.25mg	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	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Frozen Loganberries per 100 g

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

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

• 100 grams of Boiled Spears Frozen Broccoli have 25.5 times more Vitamin A, 2.4 times more Vitamin B2, 2 times more Vitamin B6, 2.6 times more Vitamin C, 1.5 times more Vitamin E and 11.3 times more Vitamin K than Frozen Loganberries.
• While 100 g of Frozen Loganberries contain 1.8 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Loganberries provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Frozen Loganberries have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Frozen Loganberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Spears Frozen Broccoli have 2 times more Calcium, 2.1 times more Phosphorus, 1.2 times more Potassium and 9.5 times more Selenium than Frozen Loganberries.
• While 100 g of Frozen Loganberries contain 2.7 times more Copper and 3.8 times more Manganese than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Loganberries contain similar levels of Iron, Magnesium, Zinc and Water per 100 grams.
• 100 grams of Frozen Loganberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 2 times more Protein than Frozen Loganberries.
• While 100 g of Frozen Loganberries contain 1.4 times more Omega 3, 2.4 times more Carbohydrate, 5.2 times more Sugars and 1.8 times more Fiber than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Frozen Loganberries provide inadequate amounts of Energy and Omega 6 in 100 grams.