Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Borage

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Borage	28%	24%	48%

Macro Nutrients

	Frozen Broccoli Spears	Borage	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.27% 0.22g	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	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Borage	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13% 0.17mg	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	6.45% 25.8μg	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	151% 136mg	77% 69.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Borage	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	30% 0.69mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Borage per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 5.9 times more Vitamin B5, 2.1 times more Vitamin B6, 7.2 times more Vitamin B9 and 2 times more Vitamin C than Borage.
• While 7 oz of Raw Borage contain 3.7 times more Vitamin A, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Borage provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Selenium and 1.7 times more Zinc than Borage.
• While 7 oz of Raw Borage contain 2.3 times more Calcium, 3.6 times more Copper, 4.6 times more Iron, 3.3 times more Magnesium, 1.4 times more Manganese, 1.9 times more Potassium and 4.7 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Borage contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Borage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Carbohydrate and 1.7 times more Protein than Borage.
• Both Frozen Broccoli Spears as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Borage

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

Frozen broccoli spears are a great source of vitamins C and K, fiber, and antioxidants, which can help support a healthy immune system, digestion, and reduce inflammation. Borage, on the other hand, is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that may have anti-inflammatory properties. Both options offer health benefits, but broccoli spears are more commonly consumed and easier to find in most grocery stores.

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

Both frozen broccoli spears and borage are nutritious choices for weight loss due to their low calorie content and high fiber content. However, broccoli spears are more commonly consumed and easier to find in grocery stores. Borage is less common and may not be as readily available. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet can support your weight loss goals.

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

To gain muscles while training consistently, it is important to consume a variety of plant-based protein sources. Frozen broccoli spears are a good source of protein and other essential nutrients, but borage is not typically consumed for its protein content. You may want to consider incorporating other plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth.

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

Frozen broccoli spears have a lower environmental impact compared to borage. Broccoli requires less water, land, and energy to grow, making it a more sustainable option. Additionally, broccoli is a more widely available and commonly consumed vegetable, which can contribute to a lower carbon footprint overall.