Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Pilinuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	193% 62g	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	88.8% 15g	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	6.08% 7.9g	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	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Pilinuts	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	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17.6% 0.23mg	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	29.8% 119μg	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	NA	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 Pilinuts	Recommended Dietary Allowance
Calcium	11% 111mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.15% 5.5g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A and 94 times more Vitamin C than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 17.2 times more Vitamin B1 and 1.7 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Pilinuts provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 33 times more Water than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 2.6 times more Calcium, 25.2 times more Copper, 4.4 times more Iron, 16.8 times more Magnesium, 7.9 times more Manganese, 11.5 times more Phosphorus, 2.4 times more Potassium and 6.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Carbohydrate than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 27.7 times more Energy, 274.3 times more Fat, 708.7 times more Saturated Fat, 245.3 times more Omega 6 and 3.8 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 Pilinuts

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

Frozen chopped broccoli is a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. It is low in calories and high in antioxidants, which can help reduce inflammation and support overall health. On the other hand, dried pilinuts are high in healthy fats, protein, and minerals like magnesium and zinc. While both can be nutritious options, frozen chopped broccoli may offer more variety in nutrients and be a better choice for overall health and well-being.

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

You may have an easier time losing weight by incorporating more frozen chopped broccoli into your diet. Broccoli is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried pilinuts, on the other hand, are calorie-dense and high in fat, so they should be consumed in moderation if weight loss is your goal.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Frozen chopped broccoli is a good source of plant-based protein, fiber, vitamins, and minerals that can support muscle growth. However, dried pilinuts are higher in calories, healthy fats, and protein, making them a more concentrated source of nutrients for muscle building. Including both in your diet can help you meet your protein and nutrient needs for optimal muscle growth.

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

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Dried Pilinuts. Frozen broccoli requires less water, land, and energy to produce, and has a lower carbon footprint. Dried Pilinuts, on the other hand, often require more resources to grow and process, making them less environmentally friendly overall.