Comparing Nutrients in 1 kilogram BroccoliVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Frozen Chopped Broccoli

34%

58%

1 kg ▼

Macro Nutrients

Broccolivs Frozen Chopped Broccoli

11.7%340kcal

Energy

8.97%260kcal

340 kcalvs260 kcal

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

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3.8%3.7g

Fat

3%2.9g

3.7 gvs2.9 g

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

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3.56%1.14g

Saturated Fat

1.38%0.44g

1.14 gvs0.44 g

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

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39.4%0.63g

Omega 3

65.6%1.05g

0.63 gvs1.05 g

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

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2.9%0.49g

Omega 6

1.82%0.31g

0.49 gvs0.31 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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51%66.4g

Carbohydrate

36.8%47.8g

66.4 gvs47.8 g

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

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23.4%17g

Sugars

18.6%13.5g

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

17 gvs13.5 g

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

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9.38%6.8g

Fructose

11.4%8.3g

≤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]

6.8 gvs8.3 g

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

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%4.9g

Glucose

%7.5g

4.9 gvs7.5 g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

79%30g

26 gvs30 g

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

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50.4%28g

Protein

50%28g

28 gvs28 g

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

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Vitamins

Broccolivs Frozen Chopped Broccoli

34.4%310μg

Vitamin A

57.8%520μg

RAE, retinol activity equivalents

310 μgvs520 μg

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

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59%0.71mg

Vitamin B1

44%0.53mg

Thiamine

0.71 mgvs0.53 mg

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

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90%1.17mg

Vitamin B2

74%0.96mg

Riboflavin

1.17 mgvs0.96 mg

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

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40%6.4mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs4.7 mg

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

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115%5.73mg

Vitamin B5

56%2.8mg

Pantothenic acid

5.73 mgvs2.8 mg

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

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135%1.75mg

Vitamin B6

100%1.3mg

Pyridoxine

1.75 mgvs1.3 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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158%630μg

Vitamin B9

168%670μg

Folates and Folic Acid

630 μgvs670 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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991%892mg

Vitamin C

627%564mg

Ascorbic acid

892 mgvs564 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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52%7.8mg

Vitamin E

81.3%12mg

Tocopherols and Tocotrienols

7.8 mgvs12 mg

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

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847%1016μg

Vitamin K

676%811μg

Phytomenadione or phylloquinone

1016 μgvs811 μg

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

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Minerals

Broccolivs Frozen Chopped Broccoli

47%470mg

Calcium

56%560mg

470 mgvs560 mg

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

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54.4%0.49mg

Copper

42.2%0.38mg

0.49 mgvs0.38 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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91%7.3mg

Iron

101%8.1mg

7.3 mgvs8.1 mg

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

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50%210mg

Magnesium

43%180mg

210 mgvs180 mg

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

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91%2.1mg

Manganese

128%2.94mg

2.1 mgvs2.94 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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94%660mg

Phosphorus

71.4%500mg

660 mgvs500 mg

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

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93%3160mg

Potassium

62.4%2120mg

3160 mgvs2120 mg

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

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45.5%25μg

Selenium

51%28μg

25 μgvs28 μg

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

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22%330mg

Sodium

16%240mg

330 mgvs240 mg

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

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37.3%4.1mg

Zinc

43.6%4.8mg

4.1 mgvs4.8 mg

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

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24%893g

Water

24.7%915g

893 gvs915 g

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

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

Raw Broccoli has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin C and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin A and 1.6 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 kg.
Both Raw Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Frozen Chopped Broccoli:

Raw Broccoli has 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Iron, Magnesium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.3 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 than Raw Broccoli.
Both Raw Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose, Fiber and Protein per 1 kg.
Both Raw Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliFrozen Chopped BroccoliVS Boiled BroccoliBroccoliVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 1 kilogram BroccoliVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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