Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Frozen Broccoli Spears	Chinese Broccoli	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.93% 0.16g	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	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.4% 1.75g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.3% 0.15mg	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	51.6% 206μg	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	65.3% 58.7mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Chinese Broccoli	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	14% 0.13mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Chinese Broccoli per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Vitamin B6, 2.3 times more Vitamin C and 2.7 times more Vitamin E than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 1.5 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chinese Broccoli provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Iron, 1.4 times more Phosphorus and 1.4 times more Selenium than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 2.6 times more Calcium and 1.8 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chinese Broccoli contain similar levels of Magnesium, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Sugars and 2.6 times more Protein than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 2.2 times more Omega 3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chinese Broccoli offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Chinese Broccoli

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

Both frozen broccoli spears and Chinese broccoli are nutritious options. Frozen broccoli spears are a good source of vitamins C and K, as well as fiber. Chinese broccoli, also known as gai lan, is rich in vitamins A, C, and K, as well as calcium and iron. Both options can be beneficial for overall health, but Chinese broccoli may offer more variety in nutrients. It's important 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 Broccoli Spears or Chinese Broccoli?

Both frozen broccoli spears and Chinese broccoli are low in calories and high in fiber, making them great choices for weight loss. However, Chinese broccoli is slightly lower in calories and higher in nutrients like vitamin C and calcium compared to frozen broccoli spears. Ultimately, weight loss is determined by overall calorie intake and expenditure, 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 Chinese Broccoli to gain more muscles while training consistently?

Both frozen broccoli spears and Chinese broccoli are nutritious choices that can support muscle growth when consumed as part of a balanced diet. However, Chinese broccoli is higher in protein and certain vitamins and minerals that are important for muscle health, such as vitamin C, vitamin K, and iron. Therefore, incorporating more Chinese broccoli into your diet may be beneficial for muscle gain while training consistently.

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

Frozen broccoli spears have a higher environmental impact compared to Chinese broccoli due to the processing and packaging involved in freezing the broccoli. Chinese broccoli typically has a lower carbon footprint as it is often grown locally and requires less processing and transportation. Choosing fresh, locally grown produce like Chinese broccoli can help reduce the environmental impact of your food choices.