Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Leeks	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	5.5% 0.93g	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	114% 148g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Leeks	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	11% 111mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	145% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	227% 5.23mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.63% 69.5mg	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Leeks per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 3.7 times more Vitamin A than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 15.1 times more Vitamin B1, 4.2 times more Vitamin B2, 7.4 times more Vitamin B3, 2.7 times more Vitamin B5, 9.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Dried Leeks have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Dried Leeks:

• 7 ounces of Frozen Chopped Broccoli have 45.7 times more Water than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 6.4 times more Calcium, 17.3 times more Copper, 9.4 times more Iron, 8.9 times more Magnesium, 9 times more Manganese, 6.9 times more Phosphorus, 11.3 times more Potassium, 2 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Leeks contain 12.3 times more Energy, 7.2 times more Fat, 6.6 times more Omega 3, 15.2 times more Omega 6, 15.6 times more Carbohydrate, 3.5 times more Fiber and 5.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Chopped Broccoli VS Dried Leeks

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

Frozen chopped broccoli is a good source of vitamins C and K, fiber, and antioxidants. It can help support immune function, bone health, and digestion. Dried leeks, on the other hand, are lower in nutrients due to the dehydration process. They may still provide some fiber and flavor to dishes, but frozen chopped broccoli would be a more nutrient-dense option.

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

Both frozen chopped broccoli and dried leeks can be beneficial for weight loss due to their low calorie and high fiber content. However, frozen chopped broccoli would be the better option as it is a whole food that is minimally processed and retains more of its nutrients compared to dried leeks. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that can support overall health and weight loss efforts.

Should I eat more Frozen Chopped Broccoli or more Dried Leeks 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 dried leeks are nutritious options, but frozen chopped broccoli would be the better choice as it is higher in protein and contains essential amino acids that are important for muscle growth and repair. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that support overall health and performance.

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

Both frozen chopped broccoli and dried leeks have a lower environmental impact compared to animal-based products. Frozen chopped broccoli requires energy for freezing and packaging, while dried leeks require energy for dehydration. Overall, plant-based foods like these have a lower carbon footprint and water usage compared to animal products. It's important to consider factors like transportation and packaging when evaluating the environmental impact of food choices.