Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Frozen Chopped Broccoli

385g

Cooked Chopped Frozen Broccoli

357g

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

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Cooked Chopped Frozen Broccoli

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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1.15%1.1g

Fat

0.44%0.43g

1.1 gvs0.43 g

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

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0.53%0.17g

Saturated Fat

0.2%0.064g

0.17 gvs0.064 g

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

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25.2%0.4g

Omega 3

9.38%0.15g

0.4 gvs0.15 g

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

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0.7%0.12g

Omega 6

0.27%0.046g

0.12 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%18.4g

Carbohydrate

14.7%19g

18.4 gvs19 g

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

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7.16%5.2g

Sugars

7.24%5.25g

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

5.2 gvs5.25 g

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

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4.4%3.2g

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]

3.2 gvsNA g

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

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%2.9g

Glucose

2.9 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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30.4%11.5g

Fiber

28%10.7g

11.5 gvs10.7 g

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

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19.3%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

Frozen Chopped Broccolivs Cooked Chopped Frozen Broccoli

22.2%200μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

200 μgvs182 μg

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

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17%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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28.4%0.37mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.37 mgvs0.29 mg

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

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11.3%1.8mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.64 mg

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

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21.5%1.07mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

1.07 mgvs0.98 mg

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

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38.5%0.5mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.5 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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64.4%258μg

Vitamin B9

50%200μg

Folates and Folic Acid

258 μgvs200 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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241%217mg

Vitamin C

159%143mg

Ascorbic acid

217 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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31.3%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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260%312μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

312 μgvs315 μg

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

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Minerals

Frozen Chopped Broccolivs Cooked Chopped Frozen Broccoli

21.5%215mg

Calcium

11.8%118mg

215 mgvs118 mg

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

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16.2%0.15mg

Copper

13.5%0.12mg

0.15 mgvs0.12 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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39%3.1mg

Iron

27.2%2.18mg

3.1 mgvs2.18 mg

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

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16.5%69.2mg

Magnesium

11%46.4mg

69.2 mgvs46.4 mg

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

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49%1.13mg

Manganese

34.6%0.8mg

1.13 mgvs0.8 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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27.5%192mg

Phosphorus

25%175mg

192 mgvs175 mg

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

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24%815mg

Potassium

15%507mg

815 mgvs507 mg

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

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19.6%10.8μg

Selenium

4.55%2.5μg

10.8 μgvs2.5 μg

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

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6.15%92mg

Sodium

2.6%39.3mg

92 mgvs39.3 mg

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

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16.8%1.85mg

Zinc

9.1%1mg

1.85 mgvs1 mg

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

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9.5%352g

Water

8.76%324g

352 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 Frozen Chopped Broccoli vs Cooked Chopped Frozen Broccoli:

Frozen Chopped Broccoli, Unprepared has 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
Both Frozen Chopped Broccoli, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Frozen Chopped Broccoli, Unprepared has 1.8 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Potassium, 4.3 times more Selenium, 2.3 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
Both Frozen Chopped Broccoli, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 2.6 times more Fat and 2.7 times more Omega 3 than Boiled Chopped Frozen Broccoli.
Both Frozen Chopped Broccoli, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: