Comparing Nutrients in 5 ounces BroccoliVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Broccolivs Frozen Chopped Broccoli

1.66%48kcal

Energy

1.27%37kcal

48 kcalvs37 kcal

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

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0.54%0.52g

Fat

0.42%0.41g

0.52 gvs0.41 g

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

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0.5%0.16g

Saturated Fat

0.19%0.062g

0.16 gvs0.062 g

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

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5.6%0.089g

Omega 3

9.3%0.15g

0.089 gvs0.15 g

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

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0.41%0.069g

Omega 6

0.26%0.044g

0.069 gvs0.044 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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7.24%9.4g

Carbohydrate

5.2%6.78g

9.4 gvs6.78 g

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

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3.32%2.4g

Sugars

2.64%1.9g

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

2.4 gvs1.9 g

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

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1.33%0.96g

Fructose

1.62%1.18g

≤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]

0.96 gvs1.18 g

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

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%0.69g

Glucose

%1.06g

0.69 gvs1.06 g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

11%4.25g

3.7 gvs4.25 g

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

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7.14%4g

Protein

7.1%4g

4 gvs4 g

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

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Vitamins

Broccolivs Frozen Chopped Broccoli

4.9%44μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

44 μgvs73.7 μg

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

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8.4%0.1mg

Vitamin B1

6.26%0.075mg

Thiamine

0.1 mgvs0.075 mg

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

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12.8%0.17mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.17 mgvs0.14 mg

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

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5.66%0.91mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.67 mg

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

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16.2%0.81mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.81 mgvs0.4 mg

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

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19%0.25mg

Vitamin B6

14%0.18mg

Pyridoxine

0.25 mgvs0.18 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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22.3%89.3μg

Vitamin B9

23.7%95μg

Folates and Folic Acid

89.3 μgvs95 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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140%126mg

Vitamin C

89%80mg

Ascorbic acid

126 mgvs80 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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7.37%1.1mg

Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

1.1 mgvs1.73 mg

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

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120%144μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

144 μgvs115 μg

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

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Minerals

Broccolivs Frozen Chopped Broccoli

6.66%66.6mg

Calcium

7.94%79.4mg

66.6 mgvs79.4 mg

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

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7.7%0.069mg

Copper

6%0.054mg

0.069 mgvs0.054 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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13%1.03mg

Iron

14.4%1.15mg

1.03 mgvs1.15 mg

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

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7.1%29.8mg

Magnesium

6.07%25.5mg

29.8 mgvs25.5 mg

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

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13%0.3mg

Manganese

18%0.42mg

0.3 mgvs0.42 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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13.4%94mg

Phosphorus

10%71mg

94 mgvs71 mg

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

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13%448mg

Potassium

8.84%301mg

448 mgvs301 mg

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

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6.44%3.54μg

Selenium

7.2%3.97μg

3.54 μgvs3.97 μg

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

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3.1%46.8mg

Sodium

2.27%34mg

46.8 mgvs34 mg

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

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5.3%0.58mg

Zinc

6.2%0.68mg

0.58 mgvs0.68 mg

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

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3.42%127g

Water

3.5%130g

127 gvs130 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.
Both Raw Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.
Both Raw Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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