Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Okra	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.76% 0.13g	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% 13g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	8.13% 5.9g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Okra	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.4% 0.083mg	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	73.4% 294μg	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	27.3% 24.6mg	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	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Okra	Recommended Dietary Allowance
Calcium	11% 111mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	18.3% 0.16mg	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% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	75.3% 1.73mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	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	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Okra per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 2.9 times more Vitamin A, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 4.5 times more Vitamin C, 3.7 times more Vitamin E and 1.6 times more Vitamin K than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Okra provide similar amounts of Vitamin B2 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Iron and 4.7 times more Selenium than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 1.4 times more Calcium, 2.2 times more Copper, 2.4 times more Magnesium and 3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Okra contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 105 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 1.4 times more Carbohydrate and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Okra provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Okra, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Frozen Okra

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

Both frozen chopped broccoli and frozen okra are nutritious options, but they offer different health benefits. Broccoli is a good source of vitamin C, vitamin K, and fiber, while okra is rich in vitamin C, vitamin K, and folate. Broccoli also contains more protein and calcium compared to okra. Both vegetables are low in calories and can be a great addition to a balanced vegan diet.

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

Both frozen chopped broccoli and frozen okra 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 than okra, which may make it a slightly better choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like broccoli and okra into your diet can help support your weight loss goals.

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

Both frozen chopped broccoli and frozen okra are great choices for muscle gain as they are rich in essential nutrients like protein, fiber, vitamins, and minerals. However, if you are looking to specifically support muscle growth, frozen chopped broccoli may be the better option as it is higher in protein content compared to okra. Additionally, broccoli is a good source of vitamin C, which can help with muscle recovery and overall immune function. Incorporating a variety of plant-based protein sources like legumes, nuts, seeds, and whole grains along with regular strength training will also support muscle growth and overall health.

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

Both Frozen Chopped Broccoli and Frozen Okra have a relatively low environmental impact compared to animal products. However, broccoli typically requires more water and land to grow compared to okra. Additionally, broccoli production may result in more greenhouse gas emissions due to transportation and refrigeration. Overall, both options are good choices for the environment when compared to animal-based foods.