Comparing Nutrients in 7 ounces Frozen Asparagus VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Asparagus	Broccoli Raab	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.47% 0.34g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 379μg	41% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	70% 63mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.45mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Asparagus versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Asparagus vs Broccoli Raab:

• 7 ounces of Frozen Asparagus have 2.3 times more Vitamin B9 and 1.6 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Frozen Asparagus, Unprepared as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Asparagus vs Broccoli Raab:

• 7 ounces of Frozen Asparagus have 3.3 times more Copper, 1.3 times more Potassium and 1.7 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.3 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 4.1 times more Sodium and 1.3 times more Zinc than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Broccoli Raab contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Asparagus have 1.4 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 37.8 times more Omega 3 and 1.4 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Asparagus VS Broccoli Raab

What are the health benefits of Frozen Asparagus compared to Broccoli Raab?

Both frozen asparagus and broccoli raab are nutritious choices, but they offer slightly different health benefits. Asparagus is a good source of fiber, folate, and vitamins A, C, and K. It also contains antioxidants that may help reduce inflammation and support digestive health. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron. It also contains compounds that may have anti-cancer properties. Overall, both vegetables are great additions to a healthy diet, providing a variety of essential nutrients.

Can I lose weight easier by eating more Frozen Asparagus or Broccoli Raab?

Both frozen asparagus and broccoli raab are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is slightly lower in calories and higher in fiber compared to asparagus, which may make it a slightly better option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of low-calorie, nutrient-dense foods like both asparagus and broccoli raab into your diet can help support your weight loss goals.

Should I eat more Frozen Asparagus or more Broccoli Raab to gain more muscles while training consistently?

Both frozen asparagus and broccoli raab are excellent choices for muscle gain due to their high nutrient content. However, broccoli raab is slightly higher in protein and iron compared to asparagus, making it a great option for muscle building. Additionally, broccoli raab is rich in vitamins A, C, and K, which are important for overall health and muscle recovery. Therefore, incorporating more broccoli raab into your diet may be beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Frozen Asparagus compared to Broccoli Raab?

Both frozen asparagus and broccoli raab have a relatively low environmental impact compared to many other foods. However, broccoli raab typically has a lower carbon footprint and water usage compared to asparagus. Broccoli raab is also a more versatile vegetable that can be grown in a wider range of climates, reducing the need for transportation and energy inputs. Overall, choosing broccoli raab over frozen asparagus can be a more sustainable choice for the environment.