Comparing Nutrients in 100 calories Boiled BroccoliVS Frozen Chopped Broccoli

Weight per 100 calories

Boiled Broccoli

286g

Frozen Chopped Broccoli

385g

Boiled Broccoli has 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.2%1.17g

Fat

1.15%1.1g

1.17 gvs1.1 g

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

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0.71%0.23g

Saturated Fat

0.53%0.17g

0.23 gvs0.17 g

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

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21.3%0.34g

Omega 3

25.2%0.4g

0.34 gvs0.4 g

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

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0.86%0.15g

Omega 6

0.7%0.12g

0.15 gvs0.12 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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15.8%20.5g

Carbohydrate

14%18.4g

20.5 gvs18.4 g

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

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5.48%3.97g

Sugars

7.16%5.2g

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

3.97 gvs5.2 g

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

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2.9%2.1g

Fructose

4.4%3.2g

≤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]

2.1 gvs3.2 g

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

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%1.4g

Glucose

%2.9g

1.4 gvs2.9 g

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

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%0.23g

Sucrose

0.23 gvsNA g

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

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25%9.43g

Fiber

30.4%11.5g

9.43 gvs11.5 g

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

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12%6.8g

Protein

19.3%11g

6.8 gvs11 g

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

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Vitamins

Boiled Broccolivs Frozen Chopped Broccoli

24.4%220μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

220 μgvs200 μg

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

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15%0.18mg

Vitamin B1

17%0.2mg

Thiamine

0.18 mgvs0.2 mg

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

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27%0.35mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.35 mgvs0.37 mg

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

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9.88%1.58mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.58 mgvs1.8 mg

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

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35%1.76mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

1.76 mgvs1.07 mg

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

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44%0.57mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.57 mgvs0.5 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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77%309μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

309 μgvs258 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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206%185mg

Vitamin C

241%217mg

Ascorbic acid

185 mgvs217 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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27.6%4.14mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

4.14 mgvs4.7 mg

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

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336%403μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

403 μgvs312 μg

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

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Minerals

Boiled Broccolivs Frozen Chopped Broccoli

11.4%114mg

Calcium

21.5%215mg

114 mgvs215 mg

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

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19.4%0.17mg

Copper

16.2%0.15mg

0.17 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

11.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

39%3.1mg

1.9 mgvs3.1 mg

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

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14.3%60mg

Magnesium

16.5%69.2mg

60 mgvs69.2 mg

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

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24%0.55mg

Manganese

49%1.13mg

0.55 mgvs1.13 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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27.3%191mg

Phosphorus

27.5%192mg

191 mgvs192 mg

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

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24.6%837mg

Potassium

24%815mg

837 mgvs815 mg

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

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8.3%4.57μg

Selenium

19.6%10.8μg

4.57 μgvs10.8 μg

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

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7.8%117mg

Sodium

6.15%92mg

117 mgvs92 mg

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

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11.7%1.3mg

Zinc

16.8%1.85mg

1.3 mgvs1.85 mg

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

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6.9%255g

Water

9.5%352g

255 gvs352 g

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

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Lets compare vitamin content per 100 calories of Boiled Broccoli vs Frozen Chopped Broccoli:

Boiled and Drained Broccoli has 1.6 times more Vitamin B5 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 100 kcal.
Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Frozen Chopped Broccoli:

Boiled and Drained Broccoli has 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 2.4 times more Selenium, 1.4 times more Zinc and 1.4 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared contains 1.3 times more Sugars, 1.5 times more Fructose and 1.6 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Fiber per 100 kcal.
Both Boiled and Drained Broccoli as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: