Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Arugula	33%	19%	48%

Macro Nutrients

	Frozen Broccoli Spears	Arugula	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	5.6% 4.07g	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	NA	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	NA	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Arugula	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11% 0.14mg	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	46.6% 187μg	48% 192μg	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	151% 136mg	33% 29.8mg	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	18% 2.68mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Arugula	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16.8% 0.15mg	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	18% 1.43mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	27.7% 0.64mg	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	16.7% 117mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Arugula per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Arugula:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 4.6 times more Vitamin C and 3.1 times more Vitamin E than Arugula.
• While 7 oz of Raw Arugula contain 2.1 times more Vitamin A and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Arugula provide similar amounts of Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Frozen Broccoli Spears as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Arugula:

• 7 ounces of Frozen Broccoli Spears have 6.3 times more Selenium than Arugula.
• While 7 oz of Raw Arugula contain 3.9 times more Calcium, 2.1 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Arugula contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Arugula lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Carbohydrate and 1.9 times more Fiber than Arugula.
• While 7 oz of Raw Arugula contain 1.4 times more Omega 3 and 1.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Arugula offer comparable quantities of Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Arugula

What are the health benefits of Frozen Broccoli Spears compared to Arugula?

Both frozen broccoli spears and arugula are nutritious options, but they offer different health benefits. Frozen broccoli spears are a good source of vitamins C, K, and A, as well as fiber and antioxidants. They can support immune function, bone health, and digestion. Arugula, on the other hand, is rich in vitamins K and A, as well as calcium and folate. It can help with bone health, vision, and cardiovascular health. Both options are low in calories and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Frozen Broccoli Spears or Arugula?

Both frozen broccoli spears and arugula are low in calories and high in fiber, making them excellent choices for weight loss. However, arugula is lower in calories and carbohydrates compared to frozen broccoli spears, which may make it slightly more beneficial for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like arugula and broccoli into your diet can help support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Arugula to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and arugula are nutritious options, but arugula is higher in protein content compared to broccoli. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will support muscle growth.

What is the environmental impact of producing Frozen Broccoli Spears compared to Arugula?

Producing frozen broccoli spears generally has a higher environmental impact compared to arugula due to factors such as water usage, energy consumption for freezing and transportation, and potential packaging waste. However, both options are still more environmentally friendly than animal-based foods. It's always a good idea to choose locally sourced and organic options when possible to reduce the overall environmental impact.