Comparing Nutrients in 7 ounces Chinese BroccoliVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Chinese Broccolivs Frozen Chopped Broccoli

1.78%51.6kcal

Energy

1.78%51.6kcal

51.6 kcalvs51.6 kcal

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

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1.55%1.5g

Fat

0.59%0.58g

1.5 gvs0.58 g

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

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0.72%0.23g

Saturated Fat

0.27%0.087g

0.23 gvs0.087 g

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

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33.6%0.54g

Omega 3

13%0.21g

0.54 gvs0.21 g

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

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0.93%0.16g

Omega 6

0.36%0.062g

0.16 gvs0.062 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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7.13%9.27g

Carbohydrate

7.3%9.5g

9.27 gvs9.5 g

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

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2.4%1.75g

Sugars

3.7%2.68g

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

1.75 gvs2.68 g

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

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Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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Glucose

%1.5g

NA gvs1.5 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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13.6%5.16g

Fiber

15.7%5.95g

5.16 gvs5.95 g

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

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4.25%2.4g

Protein

9.96%5.58g

2.4 gvs5.58 g

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

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Vitamins

Chinese Broccolivs Frozen Chopped Broccoli

19%171μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

171 μgvs103 μg

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

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16.5%0.2mg

Vitamin B1

8.76%0.11mg

Thiamine

0.2 mgvs0.11 mg

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

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23.4%0.3mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.3 mgvs0.19 mg

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

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5.7%0.91mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.93 mg

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

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Vitamin B5

11%0.55mg

Pantothenic acid

NA mgvs0.55 mg

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

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11.3%0.15mg

Vitamin B6

20%0.26mg

Pyridoxine

0.15 mgvs0.26 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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51.6%206μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

206 μgvs133 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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65.3%58.7mg

Vitamin C

124%112mg

Ascorbic acid

58.7 mgvs112 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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6.6%0.99mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

0.99 mgvs2.42 mg

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

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147%177μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

177 μgvs161 μg

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

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Minerals

Chinese Broccolivs Frozen Chopped Broccoli

21%208mg

Calcium

11%111mg

208 mgvs111 mg

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

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14%0.13mg

Copper

8.38%0.075mg

0.13 mgvs0.075 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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14.6%1.17mg

Iron

20%1.6mg

1.17 mgvs1.6 mg

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

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8.98%37.7mg

Magnesium

8.5%35.7mg

37.7 mgvs35.7 mg

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

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Manganese

25.4%0.58mg

NA mgvs0.58 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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12%85.3mg

Phosphorus

14%99mg

85.3 mgvs99 mg

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

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16%544mg

Potassium

12.4%421mg

544 mgvs421 mg

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

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5.05%2.78μg

Selenium

10%5.56μg

2.78 μgvs5.56 μg

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

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0.93%14mg

Sodium

3.18%47.6mg

14 mgvs47.6 mg

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

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7.4%0.81mg

Zinc

8.66%0.95mg

0.81 mgvs0.95 mg

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

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4.96%184g

Water

4.9%181g

184 gvs181 g

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

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Lets compare vitamin content per 7 ounces of Chinese Broccoli vs Frozen Chopped Broccoli:

Raw Chinese Broccoli has 1.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B6, 1.9 times more Vitamin C and 2.4 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin K per 7 oz.
Both Raw Chinese Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chinese Broccoli vs Frozen Chopped Broccoli:

Raw Chinese Broccoli has 1.9 times more Calcium, 1.7 times more Copper and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Iron, 2 times more Selenium and 3.4 times more Sodium than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Chinese Broccoli has 2.6 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Sugars and 2.3 times more Protein than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Fiber per 7 oz.
Both Raw Chinese Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces Chinese BroccoliVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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