Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Frozen Chopped Broccoli	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.37% 0.064g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	13% 9.53g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	12.4% 2mg	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	50% 0.65mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	34% 1159mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chinese Waterchestnuts per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.2 times more Vitamin B9, 14.1 times more Vitamin C and 270.3 times more Vitamin K than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chinese Waterchestnuts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Chinese Waterchestnuts:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium, 13.5 times more Iron, 4 times more Selenium and 1.2 times more Water than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 8.6 times more Copper, 1.3 times more Phosphorus and 2.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chinese Waterchestnuts contain similar levels of Magnesium, Manganese and Zinc per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 10.5 times more Omega 3 and 2 times more Protein than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 3.7 times more Energy, 5 times more Carbohydrate and 3.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chinese Waterchestnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Chinese Waterchestnuts provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Chinese Waterchestnuts

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

Frozen chopped broccoli is a great source of vitamins C and K, fiber, and antioxidants, which can support immune function, bone health, and digestion. Chinese water chestnuts are low in calories and fat, and provide fiber and essential nutrients like potassium and manganese. Both can be beneficial additions to a balanced vegan diet, but broccoli may offer more diverse health benefits due to its higher nutrient content.

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

Both frozen chopped broccoli and Chinese water chestnuts can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli is lower in calories and higher in fiber compared to water chestnuts, making it a better choice for weight loss. Including a variety of vegetables in your diet, along with other whole foods and regular physical activity, can help support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen chopped broccoli and Chinese water chestnuts are nutritious options, but frozen chopped broccoli contains more protein per serving compared to Chinese water chestnuts. Therefore, incorporating more frozen chopped broccoli into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of protein sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle development.

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

Frozen chopped broccoli has a higher environmental impact compared to Chinese water chestnuts due to factors such as water usage, land usage, and greenhouse gas emissions associated with broccoli farming. Broccoli requires more resources to grow and transport compared to water chestnuts, which are typically grown in water and have a lower environmental footprint. Choosing water chestnuts over broccoli can help reduce your carbon footprint and support sustainable food choices.