Comparing Nutrients in 100 calories Boiled Spears Frozen Broccoli VS Broccoli

Weight per 100 calories

• Boiled Spears Frozen Broccoli: 357g
• Broccoli: 294g

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

Which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.85% 0.14g	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% 19.5g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	28% 10.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	19.8% 11g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	39.6% 0.51mg	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	26.8% 107μg	46.3% 185μg	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	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli	Recommended Dietary Allowance
Calcium	18.2% 182mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16% 0.14mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	27% 0.62mg	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	28% 196mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.76% 324g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Broccoli:

• Boiled and Drained Spears Frozen Broccoli have 2 times more Vitamin A and 2.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 100 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Broccoli:

• Boiled and Drained Spears Frozen Broccoli have 1.3 times more Calcium, 1.9 times more Manganese and 1.2 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Copper, Iron, Magnesium, Phosphorus, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Spears Frozen Broccoli have 1.4 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Fat and 5.2 times more Saturated Fat than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 100 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.