Comparing Nutrients in 100 grams Cooked Quinoa VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.14% 120kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	2.03% 1.47g	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	7.37% 2.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	10.5% 42μg	14% 56μg	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	0% 0mg	44.6% 40mg	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	4.2% 0.63mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	3.78% 0.034mg	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	18.6% 1.5mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	9.7% 0.22mg	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	21.7% 152mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Quinoa vs Cooked Chopped Frozen Broccoli:

• Cooked Quinoa has 1.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Cooked Quinoa as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Quinoa vs Cooked Chopped Frozen Broccoli:

• Cooked Quinoa has 5.6 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 2.8 times more Manganese, 3.1 times more Phosphorus, 1.2 times more Potassium, 4 times more Selenium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Calcium and 1.3 times more Water than Cooked Quinoa.

Comparison of macro-nutrients per 100 grams:

• Cooked Quinoa has 4.3 times more Energy, 16 times more Fat, 2 times more Omega 3, 74.9 times more Omega 6, 4 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Sugars than Cooked Quinoa.
• Both Cooked Quinoa and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 100 g.
• Both Cooked Quinoa as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.