Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Arugula	33%	19%	48%

Macro Nutrients

	Frozen Chopped Broccoli	Arugula	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	5.6% 4.07g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Arugula	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	33.2% 133μg	48% 192μg	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	124% 112mg	33% 29.8mg	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	16% 2.42mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Arugula	Recommended Dietary Allowance
Calcium	11% 111mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.8% 0.15mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	27.7% 0.64mg	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	14% 99mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Arugula per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 3.8 times more Vitamin C and 2.8 times more Vitamin E than Arugula.
• While 7 oz of Raw Arugula contain 2.3 times more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Arugula provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 9.3 times more Selenium than Arugula.
• While 7 oz of Raw Arugula contain 2.9 times more Calcium, 2 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Arugula contain similar levels of Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Arugula lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Carbohydrate and 1.9 times more Fiber than Arugula.
• While 7 oz of Raw Arugula contain 1.6 times more Omega 3 and 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Arugula offer comparable quantities of Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Arugula

What are the health benefits of Frozen Chopped Broccoli compared to Arugula?

Both frozen chopped broccoli and arugula are nutritious choices, but they offer different health benefits. Frozen chopped broccoli is a good source of vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. Arugula, on the other hand, is rich in vitamins A, C, and K, as well as antioxidants, which can help protect against chronic diseases and promote skin health. Including a variety of vegetables in your diet, such as frozen chopped broccoli and arugula, can help ensure you are getting a wide range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Arugula?

Both frozen chopped broccoli and arugula are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is higher in fiber and has a slightly lower calorie content compared to arugula. Therefore, incorporating more frozen chopped broccoli into your meals may help you feel fuller for longer and support weight loss efforts. Remember to pair these vegetables with a balanced diet and regular physical activity for optimal results.

Should I eat more Frozen Chopped Broccoli or more Arugula to gain more muscles while training consistently?

Both frozen chopped broccoli and arugula are great options for muscle gain due to their nutrient content. However, frozen chopped broccoli is higher in protein, which is essential for muscle growth and repair. Therefore, incorporating more frozen chopped broccoli into your diet may be more beneficial for building muscle while training consistently.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Arugula?

Producing Frozen Chopped Broccoli generally has a higher environmental impact compared to Arugula due to the energy-intensive process of freezing and packaging. However, both vegetables have lower environmental footprints compared to animal products. It is important to consider factors such as transportation, water usage, and packaging when assessing the overall environmental impact of food production.