Comparing Nutrients in 1 kilogram Frozen Broccoli SpearsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Frozen Broccoli Spears

33%

59%

Boiled Broccoli

23%

68%

1 kg ▼

Macro Nutrients

Frozen Broccoli Spearsvs Boiled Broccoli

10%290kcal

Energy

12%350kcal

290 kcalvs350 kcal

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

Find Vegetables rich in Energy

3.5%3.4g

Fat

4.23%4.1g

3.4 gvs4.1 g

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

Find Vegetables rich in Fat

1.63%0.52g

Saturated Fat

2.47%0.79g

0.52 gvs0.79 g

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

Find Vegetables rich in Saturated Fat

78%1.25g

Omega 3

74.4%1.2g

1.25 gvs1.2 g

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

Find Vegetables rich in Omega 3

2.18%0.37g

Omega 6

3%0.51g

0.37 gvs0.51 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

41%53.5g

Carbohydrate

55.2%71.8g

53.5 gvs71.8 g

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

Find Vegetables rich in Carbohydrate

20.3%14.7g

Sugars

19%14g

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

14.7 gvs14 g

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

Find Vegetables rich in Sugars

Fructose

10.2%7.4g

≤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 gvs7.4 g

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

Find Vegetables rich in Fructose

Glucose

%4.9g

NA gvs4.9 g

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

Find Vegetables rich in Glucose

Sucrose

%0.8g

NA gvs0.8 g

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

Find Vegetables rich in Sucrose

79%30g

Fiber

87%33g

30 gvs33 g

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

Find Vegetables rich in Fiber

54.6%30.6g

Protein

42.5%24g

30.6 gvs24 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Broccoli Spearsvs Boiled Broccoli

63.3%570μg

Vitamin A

85.6%770μg

RAE, retinol activity equivalents

570 μgvs770 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

60%0.72mg

Vitamin B1

52.5%0.63mg

Thiamine

0.72 mgvs0.63 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

87.7%1.14mg

Vitamin B2

95%1.23mg

Riboflavin

1.14 mgvs1.23 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29%4.62mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs5.53 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

48.4%2.42mg

Vitamin B5

123%6.16mg

Pantothenic acid

2.42 mgvs6.16 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

135%1.75mg

Vitamin B6

154%2mg

Pyridoxine

1.75 mgvs2 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

235%940μg

Vitamin B9

270%1080μg

Folates and Folic Acid

940 μgvs1080 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

759%683mg

Vitamin C

721%649mg

Ascorbic acid

683 mgvs649 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

90%13.5mg

Vitamin E

97%14.5mg

Tocopherols and Tocotrienols

13.5 mgvs14.5 mg

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

Find Vegetables rich in Vitamin E

845%1014μg

Vitamin K

1176%1411μg

Phytomenadione or phylloquinone

1014 μgvs1411 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Broccoli Spearsvs Boiled Broccoli

41%410mg

Calcium

40%400mg

410 mgvs400 mg

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

Find Vegetables rich in Calcium

40%0.36mg

Copper

67.8%0.61mg

0.36 mgvs0.61 mg

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

Find Vegetables rich in Copper

Fluoride

1%40μg

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

NA μgvs40 μg

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

Find Vegetables rich in Fluoride

90%7.2mg

Iron

83.8%6.7mg

7.2 mgvs6.7 mg

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

Find Vegetables rich in Iron

38%160mg

Magnesium

50%210mg

160 mgvs210 mg

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

Find Vegetables rich in Magnesium

111%2.56mg

Manganese

84.3%1.94mg

2.56 mgvs1.94 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

84.3%590mg

Phosphorus

96%670mg

590 mgvs670 mg

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

Find Vegetables rich in Phosphorus

73.5%2500mg

Potassium

86%2930mg

2500 mgvs2930 mg

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

Find Vegetables rich in Potassium

34.5%19μg

Selenium

29%16μg

19 μgvs16 μg

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

Find Vegetables rich in Selenium

11.3%170mg

Sodium

27.3%410mg

170 mgvs410 mg

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

Find Vegetables rich in Sodium

31%3.4mg

Zinc

41%4.5mg

3.4 mgvs4.5 mg

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

Find Vegetables rich in Zinc

24.5%906g

Water

24%893g

906 gvs893 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Broccoli:

Boiled and Drained Broccoli contains 1.4 times more Vitamin A, 2.5 times more Vitamin B5 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 1 kg.
Both Frozen Broccoli Spears as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Broccoli:

Frozen Broccoli Spears have 1.3 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Copper, 1.3 times more Magnesium, 2.4 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Frozen Broccoli Spears have 1.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Carbohydrate than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3, Sugars and Fiber per 1 kg.
Both Frozen Broccoli Spears as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Frozen Broccoli SpearsVS Boiled Spears Frozen BroccoliBoiled BroccoliVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Frozen Broccoli SpearsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: