Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS White Icicle Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
White Icicle Radishes	28%	6%	66%

Macro Nutrients

	Boiled Spears Frozen Broccoli	White Icicle Radishes	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.094% 0.016g	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	2.02% 2.63g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	3.7% 1.4g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	White Icicle Radishes	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.77% 0.075mg	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	3.5% 14μg	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	32.2% 29mg	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	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	White Icicle Radishes	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	11% 0.099mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	1.43% 0.033mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS White Icicle Radishes per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs White Icicle Radishes:

• 100 grams of Boiled Spears Frozen Broccoli have more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.4 times more Vitamin C than White Icicle Radishes.
• 100 grams of White Icicle Radishes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw White Icicle Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs White Icicle Radishes:

• 100 grams of Boiled Spears Frozen Broccoli have 1.9 times more Calcium, 2.2 times more Magnesium, 9.8 times more Manganese, 2 times more Phosphorus, 2.7 times more Selenium and 2.3 times more Zinc than White Icicle Radishes.
• While 100 g of Raw White Icicle Radishes contain 2.3 times more Copper, 1.3 times more Iron and 1.6 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and White Icicle Radishes contain similar levels of Water per 100 grams.
• 100 grams of White Icicle Radishes lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 1.4 times more Omega 3, 2 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than White Icicle Radishes.
• 100 grams of White Icicle Radishes provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw White Icicle Radishes provide inadequate amounts of Energy and Omega 6 in 100 grams.