Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Boiled Beet Greens

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Boiled Beet Greens: 370g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	3.07% 2.22g	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	28% 10.7g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	19.8% 11g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	158% 1419μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	24.4% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	37.6% 0.49mg	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	50% 200μg	13% 52μg	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	159% 143mg	102% 92mg	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	31.4% 4.7mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	1494% 1793μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	11.8% 118mg	42.2% 422mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	103% 0.93mg	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	27.2% 2.18mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	82.8% 1.9mg	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	25% 175mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	99% 3367mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	8.76% 324g	8.92% 330g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Beet Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Boiled Beet Greens?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Boiled Beet Greens:

• 100 calories of Cooked Chopped Frozen Broccoli have 3.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Beet Greens.
• While 100 kcal of Boiled and Drained Beet Greens contain 7.8 times more Vitamin A, 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin E and 5.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Beet Greens provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Boiled Beet Greens:

• 100 kcal of Boiled and Drained Beet Greens contain 3.6 times more Calcium, 7.7 times more Copper, 3.2 times more Iron, 5.4 times more Magnesium, 2.4 times more Manganese, 6.6 times more Potassium, 1.3 times more Selenium, 22.7 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Beet Greens contain similar levels of Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 6.8 times more Omega 3 and 2.4 times more Sugars than Boiled Beet Greens.
• Both Cooked Chopped Frozen Broccoli and Boiled Beet Greens offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Boiled Beet Greens provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Beet Greens provide inadequate amounts of Omega 6 in 100 calories.