Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Kohlrabi	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.23% 0.04g	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	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	7.1% 5.16g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Kohlrabi	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23% 0.3mg	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	7.94% 31.8μg	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	137% 123mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Kohlrabi	Recommended Dietary Allowance
Calcium	11% 111mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	28.4% 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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	12% 0.28mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	20.4% 695mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Kohlrabi per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 4.8 times more Vitamin B2, 1.7 times more Vitamin B5, 4.2 times more Vitamin B9, 2.5 times more Vitamin E and 811 times more Vitamin K than Kohlrabi.
• Both Frozen Chopped Broccoli and Kohlrabi provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium, 2 times more Iron, 2.1 times more Manganese, 4 times more Selenium and 16 times more Zinc than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 3.4 times more Copper and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Kohlrabi contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4 times more Omega 3 and 1.7 times more Protein than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Kohlrabi offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Kohlrabi provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Kohlrabi provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Kohlrabi

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

Both frozen chopped broccoli and kohlrabi are nutritious vegetables. Frozen chopped broccoli is a good source of vitamins C and K, fiber, and antioxidants. Kohlrabi, on the other hand, is rich in vitamins C and B6, as well as fiber and potassium. Both vegetables can contribute to a well-rounded plant-based diet, providing essential nutrients for overall health and well-being.

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

Both frozen chopped broccoli and kohlrabi are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly lower in calories and higher in fiber compared to kohlrabi. Therefore, if you are looking to lose weight, incorporating more frozen chopped broccoli into your diet may be slightly more beneficial. Remember, weight loss ultimately depends on creating a calorie deficit, so be sure to focus on overall balanced and nutritious meals.

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

Both frozen chopped broccoli and kohlrabi are excellent choices for muscle gain due to their high nutrient content. However, kohlrabi is slightly higher in calories and carbohydrates, which can be beneficial for energy during training. On the other hand, broccoli is rich in antioxidants and fiber, which can support overall health and recovery. It is recommended to include a variety of vegetables in your diet for optimal muscle growth and overall well-being.

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

Both Frozen Chopped Broccoli and Kohlrabi have a relatively low environmental impact compared to animal products. However, producing Frozen Chopped Broccoli may have a slightly higher impact due to the energy required for freezing and packaging. Kohlrabi, being a root vegetable, typically requires less processing and energy input. Overall, both options are environmentally friendly choices compared to animal-based foods.