Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli Stalks	Recommended Dietary Allowance
Energy	1% 29kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.22% 0.038g	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	4.03% 5.24g	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	NA	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	12.2% 0.16mg	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	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	76% 68.3mg	104% 93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Broccoli Stalks	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	5% 0.045mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	9.96% 0.23mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Broccoli Stalks per 100 g

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

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

• 100 grams of Frozen Broccoli Spears have 2.9 times more Vitamin A and 1.3 times more Vitamin B9 than Broccoli Stalks.
• While 100 g of Raw Broccoli Stalks contain 1.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Broccoli Stalks provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Raw Broccoli Stalks contain 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 1.6 times more Selenium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Broccoli Stalks contain similar levels of Calcium, Iron, Manganese, Phosphorus, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Frozen Broccoli Spears and Raw Broccoli Stalks have similar amounts of macro-nutrients per 100 g
• Both Frozen Broccoli Spears and Broccoli Stalks offer comparable quantities of Omega 3, Carbohydrate and Protein per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in 100 grams.