Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Frozen Broccoli Spears	In Pod Fava Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.64% 0.62g	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	27% 35g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	25.2% 18.3g	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	39% 15g	38g per day for Men 19-50 years
Protein	11% 6.07g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16% 0.21mg	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	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	151% 136mg	8.16% 7.34mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	88.6% 0.8mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	57% 1.3mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS In Pod Fava Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs In Pod Fava Beans:

• 7 ounces of Frozen Broccoli Spears have 3.4 times more Vitamin A, 1.7 times more Vitamin B6, 18.5 times more Vitamin C and 2.5 times more Vitamin K than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and In Pod Fava Beans provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs In Pod Fava Beans:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Selenium and 1.2 times more Water than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 11.2 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 2.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and In Pod Fava Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.2 times more Omega 3 than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 3 times more Energy, 3.3 times more Carbohydrate, 6.3 times more Sugars, 2.5 times more Fiber and 2.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS In Pod Fava Beans

What are the health benefits of Frozen Broccoli Spears compared to In Pod Fava Beans?

Both frozen broccoli spears and in pod fava beans are nutritious plant-based options. Frozen broccoli spears are rich in vitamins C, K, and folate, as well as fiber and antioxidants. In pod fava beans are a good source of plant-based protein, fiber, iron, and folate. Both options can contribute to a balanced vegan diet by providing essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Broccoli Spears or In Pod Fava Beans?

Both frozen broccoli spears and in pod fava beans are nutritious options for weight loss due to their high fiber and low calorie content. However, broccoli spears are lower in calories and higher in fiber compared to fava beans, making them a slightly better choice for weight loss. Incorporating a variety of vegetables into your diet, along with a balanced intake of other food groups, can help support weight loss efforts.

Should I eat more Frozen Broccoli Spears or more In Pod Fava Beans 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 in pod fava beans are good options, but fava beans are higher in protein and can be a more effective choice for muscle building. Fava beans are also a good source of fiber, vitamins, and minerals, making them a nutritious addition to a vegan diet focused on muscle gain.

What is the environmental impact of producing Frozen Broccoli Spears compared to In Pod Fava Beans?

Both Frozen Broccoli Spears and In Pod Fava Beans have a lower environmental impact compared to animal-based products. Frozen broccoli spears require less water and land to produce compared to fava beans, but fava beans have the advantage of fixing nitrogen in the soil, which can benefit the environment. Overall, both options are sustainable choices for the environment.