Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Spinach	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	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	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Spinach	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	96% 385μg	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	62% 55.8mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Spinach	Recommended Dietary Allowance
Calcium	11% 111mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	28.7% 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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	77.4% 1.8mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	10.5% 157mg	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	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Spinach per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 4.3 times more Vitamin B5 and 2 times more Vitamin C than Spinach.
• While 7 oz of Raw Spinach contain 9 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 1.7 times more Vitamin E and 6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Selenium than Spinach.
• While 7 oz of Raw Spinach contain 1.8 times more Calcium, 3.4 times more Copper, 3.3 times more Iron, 4.4 times more Magnesium, 3.1 times more Manganese, 2.6 times more Potassium and 3.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Spinach contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Carbohydrate and 1.4 times more Fiber than Spinach.
• While 7 oz of Raw Spinach contain 1.3 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Spinach offer comparable quantities of Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Spinach

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

Both frozen chopped broccoli and spinach are excellent sources of nutrients. Broccoli is high in vitamin C, vitamin K, and fiber, while spinach is rich in iron, calcium, and vitamin A. Both vegetables are low in calories and can help support overall health, including digestion, immunity, and bone health. It's beneficial to include a variety of vegetables in your diet to ensure you're getting a wide range of nutrients.

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

Both frozen chopped broccoli and spinach are excellent choices for weight loss due to their low calorie and high nutrient content. However, spinach is lower in calories and higher in fiber compared to broccoli, making it a slightly better option for weight loss. Incorporating both into your diet can help you feel full and satisfied while providing essential nutrients for overall health.

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

Both frozen chopped broccoli and spinach are excellent choices for muscle gain due to their high protein content, vitamins, and minerals. However, spinach is slightly higher in protein and iron, which are essential for muscle growth and recovery. Therefore, including more spinach in your diet may be beneficial for building muscle while training consistently.

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

Both frozen chopped broccoli and spinach have a relatively low environmental impact compared to animal products. However, broccoli typically requires more resources such as water and land to grow compared to spinach. Overall, choosing either frozen chopped broccoli or spinach as part of a plant-based diet is a sustainable choice for the environment.