Comparing Nutrients in 100 grams Chicory Greens VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chicory Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.7g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	10% 0.13mg	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	27.5% 110μg	16.8% 67μg	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	26.7% 24mg	62.7% 56.4mg	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	15% 2.26mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	248% 298μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	4.22% 0.038mg	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	11.3% 0.9mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	12.8% 0.29mg	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	6.7% 47mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chicory Greens vs Frozen Chopped Broccoli:

• Raw Chicory Greens have 5.5 times more Vitamin A, 4.2 times more Vitamin B5, 1.6 times more Vitamin B9, 1.9 times more Vitamin E and 3.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin C than Raw Chicory Greens.
• Both Raw Chicory Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Raw Chicory Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Chicory Greens vs Frozen Chopped Broccoli:

• Raw Chicory Greens have 1.8 times more Calcium, 7.8 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 2 times more Potassium and 1.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.3 times more Selenium than Raw Chicory Greens.
• Both Raw Chicory Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Chicory Greens have 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Omega 3, 1.9 times more Sugars and 1.7 times more Protein than Raw Chicory Greens.
• Both Raw Chicory Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 100 g.
• Both Raw Chicory Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.