Comparing Nutrients in 7 ounces Beets VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Beets	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	4.02% 2.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Beets	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	26.7% 0.35mg	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	54% 216μg	46.6% 187μg	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	11% 9.72mg	151% 136mg	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	0.53% 0.079mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	7.94% 0.071mg	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	20% 1.6mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	22% 0.51mg	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	11.3% 79.4mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Beets vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 13.9 times more Vitamin C, 33.8 times more Vitamin E and 507 times more Vitamin K than Raw Beets.
• Both Beets and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beets as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beets vs Frozen Broccoli Spears:

• 7 ounces of Beets have 2.1 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium and 4.6 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Calcium, 1.5 times more Phosphorus and 2.7 times more Selenium than Raw Beets.
• Both Beets and Frozen Broccoli Spears contain similar levels of Iron, Zinc and Water per seven ounces.
• 7 ounces of Beets lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beets have 1.8 times more Carbohydrate and 4.6 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 25 times more Omega 3 and 1.9 times more Protein than Raw Beets.
• Both Beets and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Beets provide inadequate amounts of Omega 3
• Both Raw Beets as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Beets VS Frozen Broccoli Spears

What are the health benefits of Beets compared to Frozen Broccoli Spears?

Beets are a good source of folate, potassium, and fiber, which can help support heart health, digestion, and overall immunity. On the other hand, frozen broccoli spears are rich in vitamin C, vitamin K, and antioxidants, which can aid in bone health, skin health, and reducing inflammation. Both are nutritious choices, but beets offer unique benefits for heart health and digestion, while broccoli spears provide benefits for bone health and immunity.

Can I lose weight easier by eating more Beets or Frozen Broccoli Spears?

Both beets and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears may be a better choice as they are lower in calories and higher in fiber compared to beets. Including a variety of vegetables in your diet, along with regular exercise, will help support weight loss efforts.

Should I eat more Beets or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both beets and frozen broccoli spears are nutritious options for building muscle while training consistently. Beets are high in nitrates, which can help improve blood flow and exercise performance. Frozen broccoli spears are rich in protein, fiber, and vitamins that support muscle growth and recovery. To maximize muscle gains, it's beneficial to include a variety of nutrient-dense foods in your diet, including both beets and frozen broccoli spears.

What is the environmental impact of producing Beets compared to Frozen Broccoli Spears?

Beets have a lower environmental impact compared to frozen broccoli spears. Beets require less water, land, and energy to grow, making them a more sustainable option. Additionally, beets are often grown locally and have a smaller carbon footprint due to reduced transportation needs.