Comparing Nutrients in 7 ounces Frozen Chopped BroccoliVS Boiled Garland Chrysanthemum

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Boiled Garland Chrysanthemum

27%

70%

7 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Boiled Garland Chrysanthemum

1.78%51.6kcal

Energy

1.37%39.7kcal

51.6 kcalvs39.7 kcal

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

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0.59%0.58g

Fat

0.18%0.18g

0.58 gvs0.18 g

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

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0.27%0.087g

Saturated Fat

0.14%0.044g

0.087 gvs0.044 g

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

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13%0.21g

Omega 3

0.74%0.012g

0.21 gvs0.012 g

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

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0.36%0.062g

Omega 6

0.4%0.067g

0.062 gvs0.067 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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7.3%9.5g

Carbohydrate

6.58%8.55g

9.5 gvs8.55 g

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

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3.7%2.68g

Sugars

5.5%4g

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

2.68 gvs4 g

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

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2.27%1.65g

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]

1.65 gvsNA g

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

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%1.5g

Glucose

1.5 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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15.7%5.95g

Fiber

12%4.56g

5.95 gvs4.56 g

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

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9.96%5.58g

Protein

5.8%3.25g

5.58 gvs3.25 g

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

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Vitamins

Frozen Chopped Broccolivs Boiled Garland Chrysanthemum

11.5%103μg

Vitamin A

28.4%256μg

RAE, retinol activity equivalents

103 μgvs256 μg

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

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8.76%0.11mg

Vitamin B1

3.47%0.042mg

Thiamine

0.11 mgvs0.042 mg

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

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14.7%0.19mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.19 mgvs0.32 mg

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

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5.83%0.93mg

Vitamin B3

8.93%1.43mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs1.43 mg

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

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11%0.55mg

Vitamin B5

1.67%0.083mg

Pantothenic acid

0.55 mgvs0.083 mg

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

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20%0.26mg

Vitamin B6

18%0.23mg

Pyridoxine

0.26 mgvs0.23 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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33.2%133μg

Vitamin B9

25%99μg

Folates and Folic Acid

133 μgvs99 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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124%112mg

Vitamin C

52.7%47.4mg

Ascorbic acid

112 mgvs47.4 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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16%2.42mg

Vitamin E

33%4.96mg

Tocopherols and Tocotrienols

2.42 mgvs4.96 mg

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

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134%161μg

Vitamin K

236%283μg

Phytomenadione or phylloquinone

161 μgvs283 μg

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

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Minerals

Frozen Chopped Broccolivs Boiled Garland Chrysanthemum

11%111mg

Calcium

13.7%137mg

111 mgvs137 mg

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

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8.38%0.075mg

Copper

29.3%0.26mg

0.075 mgvs0.26 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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20%1.6mg

Iron

93%7.42mg

1.6 mgvs7.42 mg

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

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8.5%35.7mg

Magnesium

8.5%35.7mg

35.7 mgvs35.7 mg

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

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25.4%0.58mg

Manganese

30.6%0.7mg

0.58 mgvs0.7 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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14%99mg

Phosphorus

12%85.3mg

99 mgvs85.3 mg

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

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12.4%421mg

Potassium

33.2%1129mg

421 mgvs1129 mg

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

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10%5.56μg

Selenium

1.1%0.6μg

5.56 μgvs0.6 μg

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

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3.18%47.6mg

Sodium

7%105mg

47.6 mgvs105 mg

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

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8.66%0.95mg

Zinc

3.6%0.4mg

0.95 mgvs0.4 mg

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

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4.9%181g

Water

4.96%184g

181 gvs184 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 Frozen Chopped Broccoli vs Boiled Garland Chrysanthemum:

Frozen Chopped Broccoli, Unprepared has 2.5 times more Vitamin B1, 6.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 2.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin E and 1.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 per 7 oz.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Garland Chrysanthemum:

Frozen Chopped Broccoli, Unprepared has 9.3 times more Selenium and 2.4 times more Zinc than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 3.5 times more Copper, 4.6 times more Iron, 2.7 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Garland Chrysanthemum have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Frozen Chopped Broccoli, Unprepared has 17.5 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Garland Chrysanthemum have similar amounts of Carbohydrate per 7 oz.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliBoiled Garland ChrysanthemumVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS CollardsBoiled Garland ChrysanthemumVS Collards

Compare Foods

Comparing Nutrients in 7 ounces Frozen Chopped BroccoliVS Boiled Garland Chrysanthemum

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: