Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Broccoli Leaves	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.44% 0.075g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.05% 2.94g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	Broccoli Leaves	Recommended Dietary Allowance
Calcium	11% 111mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	9.92% 0.089mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	19.8% 0.45mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11% 5.95μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Broccoli Leaves per 7 oz

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

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

• 7 oz of Raw Broccoli Leaves contain 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.7 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Broccoli Leaves provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Manganese than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Broccoli Leaves contain similar levels of Calcium, Copper, Iron, Selenium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Frozen Chopped Broccoli VS Broccoli Leaves

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

Both frozen chopped broccoli and broccoli leaves are excellent sources of nutrients such as vitamins C, K, and A, as well as fiber and antioxidants. However, broccoli leaves may contain slightly higher levels of certain nutrients compared to frozen chopped broccoli, such as calcium and iron. Both options can be beneficial for overall health and can be incorporated into a balanced vegan diet to support optimal nutrition.

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

Both frozen chopped broccoli and broccoli leaves are nutritious options for weight loss. However, broccoli leaves are higher in fiber and nutrients compared to frozen chopped broccoli. Fiber helps with satiety and can aid in weight loss by keeping you full for longer periods. Therefore, incorporating more broccoli leaves into your diet may help you lose weight more easily compared to frozen chopped broccoli.

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

Both frozen chopped broccoli and broccoli leaves are nutritious options that can support muscle growth when consumed as part of a balanced diet. However, broccoli leaves are typically higher in nutrients such as vitamins A, C, and K, as well as calcium and iron compared to frozen chopped broccoli. Therefore, incorporating more broccoli leaves into your diet may provide additional benefits for muscle growth and overall health.

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

Producing Frozen Chopped Broccoli typically has a higher environmental impact compared to Broccoli Leaves. This is because processing and freezing food requires more energy and resources than simply harvesting and packaging fresh leaves. Additionally, frozen food often comes with more packaging waste. Opting for fresh, whole foods like broccoli leaves can be a more sustainable choice for reducing environmental impact.