Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Frozen Broccoli Spears	Fireweed Leaves	Recommended Dietary Allowance
Energy	1% 29kcal	3.55% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	2.84% 2.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	NA	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	14.8% 19.2g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	48.6% 0.63mg	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	28% 112μg	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	2.44% 2.2mg	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	Fireweed Leaves	Recommended Dietary Allowance
Calcium	4.1% 41mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	35.6% 0.32mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	291% 6.7mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.9% 70.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fireweed Leaves per 100 g

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

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

• 100 grams of Frozen Broccoli Spears have 2.2 times more Vitamin B1 and 31 times more Vitamin C than Fireweed Leaves.
• While 100 g of Raw Fireweed Leaves contain 3.2 times more Vitamin A, 10.1 times more Vitamin B3, 5.6 times more Vitamin B5 and 3.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fireweed Leaves provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Fireweed Leaves:

• 100 grams of Frozen Broccoli Spears have 2.1 times more Selenium and 1.3 times more Water than Fireweed Leaves.
• While 100 g of Raw Fireweed Leaves contain 10.5 times more Calcium, 8.9 times more Copper, 3.3 times more Iron, 9.8 times more Magnesium, 26.2 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 2 times more Sodium and 7.8 times more Zinc than Frozen Broccoli Spears.
• 100 grams of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Fireweed Leaves contain 3.6 times more Energy, 8.1 times more Fat, 3.6 times more Carbohydrate, 3.5 times more Fiber and 1.5 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy