Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Jew's Ear	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	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	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	NA	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	10.3% 13.4g	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	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Jew's Ear	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	79% 3.95mg	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	9.43% 37.7μg	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	1.32% 1.2mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	11% 111mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	98% 0.88mg	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	14% 1.1mg	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	8.7% 0.2mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	2.5% 85.3mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Jew's Ear per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Jew's Ear:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 6.7 times more Vitamin B3, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 94 times more Vitamin C than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 7.1 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Jew's Ear:

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 1.4 times more Iron, 2.9 times more Manganese, 3.6 times more Phosphorus and 4.9 times more Potassium than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 11.7 times more Copper, 1.4 times more Magnesium, 4 times more Selenium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Jew's Ear contain similar levels of Water per seven ounces.
• 7 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 5.9 times more Protein than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 1.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Jew's Ear provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Jew's Ear provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Jew's Ear

What are the health benefits of Frozen Chopped Broccoli compared to Jew's Ear?

Frozen chopped broccoli is a great source of vitamins C and K, fiber, and antioxidants, which support immune function, bone health, and digestion. Jew's ear, also known as wood ear mushroom, is low in calories and a good source of iron and antioxidants, which can support heart health and reduce inflammation. Both are nutritious options, but broccoli may offer a wider range of nutrients.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Jew's Ear?

Both frozen chopped broccoli and Jew's ear (wood ear) mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli is a more nutrient-dense option as it is rich in vitamins, minerals, and antioxidants. Including a variety of vegetables in your diet, including broccoli, can help support weight loss by providing essential nutrients and promoting feelings of fullness. Ultimately, the key to weight loss is creating a balanced and sustainable diet that includes a variety of whole plant foods.

Should I eat more Frozen Chopped Broccoli or more Jew's Ear to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Frozen chopped broccoli is a good source of protein, fiber, and essential nutrients, but Jew's Ear (also known as wood ear mushroom) is even higher in protein content. Including both in your diet can help support muscle growth and overall health.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Jew's Ear?

Frozen chopped broccoli has a higher environmental impact compared to Jew's Ear mushrooms. Broccoli requires more resources such as water, land, and energy for cultivation and processing, whereas Jew's Ear mushrooms can be grown with minimal environmental impact. Choosing Jew's Ear mushrooms over frozen chopped broccoli can help reduce your carbon footprint and support sustainable food choices.