Comparing Nutrients in 100 calories Cooked Frozen Chopped Broccoli with SaltVS Boiled Spears Frozen Broccoli with Salt

Weight per 100 calories

Cooked Frozen Chopped Broccoli with Salt

357g

Boiled Spears Frozen Broccoli with Salt

357g

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

Which food has more nutrients per 100 calories - Cooked Frozen Chopped Broccoli with Salt or Boiled Spears Frozen Broccoli with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Chopped Broccoli with Salt

36%

61%

Boiled Spears Frozen Broccoli with Salt

36%

61%

100 kcal ▼

Macro Nutrients

Cooked Frozen Chopped Broccoli with Saltvs Boiled Spears Frozen Broccoli with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g

Fat

0.41%0.39g

0.43 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.064g

Saturated Fat

0.2%0.064g

0.064 gvs0.064 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.38%0.15g

Omega 3

9.38%0.15g

0.15 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.27%0.046g

Omega 6

0.27%0.046g

0.046 gvs0.046 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.7%19g

Carbohydrate

14.7%19g

19 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.24%5.25g

Sugars

7.1%5.14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.25 gvs5.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g

Fiber

28%10.7g

10.7 gvs10.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.8%11g

Protein

19.8%11g

11 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Chopped Broccoli with Saltvs Boiled Spears Frozen Broccoli with Salt

20.2%182μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

182 μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.4%0.2mg

Vitamin B1

16.4%0.2mg

Thiamine

0.2 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.3%0.29mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.29 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.2%1.64mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.6%0.98mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.98 mgvs0.98 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.46 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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50%200μg

Vitamin B9

26.8%107μg

Folates and Folic Acid

200 μgvs107 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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159%143mg

Vitamin C

159%143mg

Ascorbic acid

143 mgvs143 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.4%4.7mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

4.7 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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262%315μg

Vitamin K

296%355μg

Phytomenadione or phylloquinone

315 μgvs355 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Chopped Broccoli with Saltvs Boiled Spears Frozen Broccoli with Salt

11.8%118mg

Calcium

18.2%182mg

118 mgvs182 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.5%0.12mg

Copper

17%0.15mg

0.12 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.2%2.18mg

Iron

27.2%2.18mg

2.18 mgvs2.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.4mg

Magnesium

17%71.4mg

46.4 mgvs71.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34.6%0.8mg

Manganese

50.5%1.16mg

0.8 mgvs1.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%175mg

Phosphorus

28%196mg

175 mgvs196 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%507mg

Potassium

19%643mg

507 mgvs643 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg

Selenium

12.3%6.8μg

2.5 μgvs6.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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62%929mg

Sodium

62%929mg

929 mgvs929 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.1%1mg

Zinc

9.74%1.07mg

1 mgvs1.07 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.76%324g

Water

8.76%324g

324 gvs324 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Frozen Chopped Broccoli with Salt vs Boiled Spears Frozen Broccoli with Salt:

Boiled Chopped Frozen Broccoli, drained with Salt has 1.9 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli with Salt.
Both Boiled Chopped Frozen Broccoli, drained with Salt and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 100 kcal.
Both Boiled Chopped Frozen Broccoli, drained with Salt as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Chopped Broccoli with Salt vs Boiled Spears Frozen Broccoli with Salt:

Boiled and Drained Spears Frozen Broccoli with Salt contain 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium and 2.7 times more Selenium than Boiled Chopped Frozen Broccoli, drained with Salt.
Both Boiled Chopped Frozen Broccoli, drained with Salt and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Iron, Phosphorus, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Boiled Chopped Frozen Broccoli, drained with Salt and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
Both Boiled Chopped Frozen Broccoli, drained with Salt as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Chopped Broccoli with SaltVS Boiled Brussels Sprouts with SaltBoiled Spears Frozen Broccoli with SaltVS Boiled Brussels Sprouts with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Chopped Broccoli with SaltVS Boiled Spears Frozen Broccoli with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Chopped Broccoli with Salt or Boiled Spears Frozen Broccoli with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: