Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Cassava	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cassava	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13.4% 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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cassava	Recommended Dietary Allowance
Calcium	11% 111mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cassava per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, 2.7 times more Vitamin C, 6.4 times more Vitamin E and 42.7 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 3 times more Iron, 1.9 times more Phosphorus, 4 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Copper, 1.3 times more Manganese and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cassava contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 6.2 times more Energy, 8 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Cassava

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

Frozen chopped broccoli is a nutrient-dense vegetable that is high in vitamins C, K, and A, as well as fiber and antioxidants. It can support immune health, bone health, and digestion. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals as broccoli. Overall, frozen chopped broccoli is a healthier option due to its higher nutrient content.

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

Both frozen chopped broccoli and cassava can be part of a healthy weight loss diet, but broccoli is generally lower in calories and higher in fiber, making it a better choice for weight loss. Broccoli is also rich in vitamins and minerals, while cassava is higher in carbohydrates. Including a variety of vegetables in your diet, along with other nutrient-dense foods, can help support weight loss and overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Frozen chopped broccoli is a good source of protein, but cassava is not a significant source of protein. Therefore, it would be more beneficial to include more frozen chopped broccoli in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa can also help you meet your protein needs for muscle building.

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

Frozen chopped broccoli has a lower environmental impact compared to cassava in terms of water usage, land use, and greenhouse gas emissions. Broccoli requires less water and land to grow, and it also has a lower carbon footprint. Choosing frozen chopped broccoli over cassava can help reduce the overall environmental impact of food production.