Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Borage

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Borage	28%	24%	48%

Macro Nutrients

	Frozen Chopped Broccoli	Borage	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.27% 0.22g	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	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Borage	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13% 0.17mg	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	6.45% 25.8μg	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	77% 69.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Borage	Recommended Dietary Allowance
Calcium	11% 111mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	28.7% 0.26mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	30% 0.69mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Borage per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 5.2 times more Vitamin B9 and 1.6 times more Vitamin C than Borage.
• While 7 oz of Raw Borage contain 4 times more Vitamin A, 1.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Borage provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 3.1 times more Selenium and 2.4 times more Zinc than Borage.
• While 7 oz of Raw Borage contain 1.7 times more Calcium, 3.4 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 2.2 times more Potassium and 3.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Borage contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Borage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Carbohydrate and 1.6 times more Protein than Borage.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Borage

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

Frozen chopped broccoli is a great source of vitamins C, K, and A, as well as fiber and antioxidants. It can help support immune function, bone health, and digestion. Borage, on the other hand, is rich in gamma-linolenic acid (GLA) which has anti-inflammatory properties and may benefit skin health. Both are nutritious choices, but broccoli may offer a wider range of essential nutrients for overall health.

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

Both frozen chopped broccoli and borage are nutritious options for weight loss due to their low calorie and high fiber content. However, broccoli is more commonly available and has a milder flavor, making it easier to incorporate into meals. Borage, on the other hand, is less common and has a more distinct taste. Ultimately, weight loss is dependent on creating a calorie deficit, so choosing the option that you enjoy and can sustain in the long term is key.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both frozen chopped broccoli and borage are nutritious options, but frozen chopped broccoli contains more protein and is a good source of vitamins and minerals that support muscle growth. Therefore, incorporating more frozen chopped broccoli into your diet may be beneficial for muscle development.

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

Frozen chopped broccoli has a lower environmental impact compared to borage. Broccoli is a more common and widely grown vegetable, requiring less resources such as water and land to produce. Borage, on the other hand, is a less common crop and may have a higher environmental impact due to its specific growing requirements. Overall, choosing frozen chopped broccoli over borage can be a more sustainable choice for the environment.