Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Frozen Chopped Broccoli	New Zealand Spinach	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.15% 0.026g	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	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.79% 0.58g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	New Zealand Spinach	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	46.4% 0.6mg	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	7.44% 29.8μg	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	66% 59.5mg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	557% 669μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	New Zealand Spinach	Recommended Dietary Allowance
Calcium	11% 111mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	20.5% 0.18mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	55% 1.27mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.6% 258mg	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	17% 258mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS New Zealand Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs New Zealand Spinach:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 4.5 times more Vitamin B9 and 1.9 times more Vitamin C than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 1.4 times more Vitamin B2, 2.3 times more Vitamin B6 and 4.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and New Zealand Spinach provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs New Zealand Spinach:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 1.3 times more Zinc than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 2.4 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese and 5.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and New Zealand Spinach contain similar levels of Calcium, Iron and Water per seven ounces.
• 7 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Omega 3, 1.9 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than New Zealand Spinach.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS New Zealand Spinach

What are the health benefits of Frozen Chopped Broccoli compared to New Zealand Spinach?

Both frozen chopped broccoli and New Zealand spinach are excellent sources of essential nutrients such as vitamins, minerals, and antioxidants. Broccoli is particularly high in vitamin C, vitamin K, and fiber, while New Zealand spinach is rich in iron, calcium, and vitamin A. Both vegetables offer numerous health benefits, including supporting immune function, promoting healthy digestion, and reducing inflammation. Incorporating a variety of vegetables into your diet, including frozen chopped broccoli and New Zealand spinach, can help you meet your nutrient needs and support overall health.

Can I lose weight easier by eating more Frozen Chopped Broccoli or New Zealand Spinach?

Both frozen chopped broccoli and New Zealand spinach are great options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli is slightly lower in calories and higher in protein compared to spinach, making it a slightly better option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like both broccoli and spinach into your diet can help support your weight loss goals.

Should I eat more Frozen Chopped Broccoli or more New Zealand Spinach to gain more muscles while training consistently?

Both frozen chopped broccoli and New Zealand spinach are excellent sources of plant-based protein, vitamins, and minerals that can support muscle growth when consumed as part of a balanced diet. To maximize muscle gain while training consistently, it is important to consume a variety of protein sources, including legumes, nuts, seeds, and whole grains, in addition to vegetables. Incorporating both frozen chopped broccoli and New Zealand spinach into your meals can help provide a range of nutrients that support muscle recovery and growth.

What is the environmental impact of producing Frozen Chopped Broccoli compared to New Zealand Spinach?

Both Frozen Chopped Broccoli and New Zealand Spinach have relatively low environmental impacts compared to animal-based foods. However, broccoli typically requires more resources such as water and energy to grow and process compared to spinach. Spinach tends to have a smaller carbon footprint and water usage, making it a more environmentally friendly option. Choosing locally sourced and organic options can further reduce the environmental impact of both foods.