Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Energy	1% 29kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	4.1% 5.35g	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	5.46% 3.06g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.5% 94μg	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	76% 68.3mg	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	9% 1.35mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.1% 41mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	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	9% 0.72mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	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	1.13% 17mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	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 Frozen Broccoli Spears vs Broccoli Raab:

• Frozen Broccoli Spears have 3.4 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin E per 100 g.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Broccoli Spears have 1.3 times more Potassium and 1.9 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.6 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.9 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Copper, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Broccoli Spears have 1.3 times more Energy, 1.9 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 1.5 times more Omega 3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Fiber and Protein per 100 g.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.