Comparing Nutrients in 1 pound Frozen Chopped BroccoliVS Leeks

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Leeks

87%

1 lb ▼

Macro Nutrients

Frozen Chopped Broccolivs Leeks

4.07%118kcal

Energy

9.54%277kcal

118 kcalvs277 kcal

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

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1.36%1.3g

Fat

1.4%1.36g

1.3 gvs1.36 g

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

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0.62%0.2g

Saturated Fat

0.57%0.18g

0.2 gvs0.18 g

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

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29.8%0.48g

Omega 3

28%0.45g

0.48 gvs0.45 g

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

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0.83%0.14g

Omega 6

1.8%0.3g

0.14 gvs0.3 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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16.7%21.7g

Carbohydrate

49.4%64g

21.7 gvs64 g

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

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8.45%6.12g

Sugars

24.4%17.7g

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

6.12 gvs17.7 g

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

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5.2%3.76g

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]

3.76 gvsNA g

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

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%3.4g

Glucose

3.4 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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36%13.6g

Fiber

21.5%8.16g

13.6 gvs8.16 g

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

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22.8%12.7g

Protein

12%6.8g

12.7 gvs6.8 g

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

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Vitamins

Frozen Chopped Broccolivs Leeks

26.2%236μg

Vitamin A

42%376μg

RAE, retinol activity equivalents

236 μgvs376 μg

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

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20%0.24mg

Vitamin B1

22.7%0.27mg

Thiamine

0.24 mgvs0.27 mg

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

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33.5%0.44mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.44 mgvs0.14 mg

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

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13.3%2.13mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs1.8 mg

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

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25.3%1.27mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

1.27 mgvs0.64 mg

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

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45.4%0.59mg

Vitamin B6

81.3%1.06mg

Pyridoxine

0.59 mgvs1.06 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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76%304μg

Vitamin B9

72.6%290μg

Folates and Folic Acid

304 μgvs290 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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284%256mg

Vitamin C

60.5%54.4mg

Ascorbic acid

256 mgvs54.4 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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37%5.53mg

Vitamin E

28%4.17mg

Tocopherols and Tocotrienols

5.53 mgvs4.17 mg

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

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307%368μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

368 μgvs213 μg

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

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Minerals

Frozen Chopped Broccolivs Leeks

25.4%254mg

Calcium

26.8%268mg

254 mgvs268 mg

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

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19%0.17mg

Copper

60.5%0.54mg

0.17 mgvs0.54 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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46%3.67mg

Iron

119%9.53mg

3.67 mgvs9.53 mg

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

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19.4%81.6mg

Magnesium

30.2%127mg

81.6 mgvs127 mg

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

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58%1.33mg

Manganese

95%2.2mg

1.33 mgvs2.2 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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32.4%227mg

Phosphorus

22.7%159mg

227 mgvs159 mg

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

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28.3%962mg

Potassium

24%816mg

962 mgvs816 mg

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

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23%12.7μg

Selenium

8.25%4.54μg

12.7 μgvs4.54 μg

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

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7.26%109mg

Sodium

6.05%91mg

109 mgvs91 mg

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

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19.8%2.18mg

Zinc

4.95%0.54mg

2.18 mgvs0.54 mg

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

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11.2%415g

Water

10%376g

415 gvs376 g

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

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

Frozen Chopped Broccoli, Unprepared has 3.2 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin C, 1.3 times more Vitamin E and 1.7 times more Vitamin K than Raw Leeks.
While Raw Leeks contain 1.6 times more Vitamin A and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Raw Leeks have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 lb.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Leeks:

Frozen Chopped Broccoli, Unprepared has 1.4 times more Phosphorus, 2.8 times more Selenium and 4 times more Zinc than Raw Leeks.
While Raw Leeks contain 3.2 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium and 1.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Raw Leeks have similar amounts of Calcium, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Frozen Chopped Broccoli, Unprepared has 1.7 times more Fiber and 1.9 times more Protein than Raw Leeks.
While Raw Leeks contain 2.3 times more Energy, 3 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Raw Leeks have similar amounts of Omega 3 per 1 lb.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliLeeksVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Boiled LeeksLeeksVS Boiled Leeks

Compare Foods

Comparing Nutrients in 1 pound Frozen Chopped BroccoliVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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