Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Frozen Broccoli Spears	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.44% 0.075g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.05% 2.94g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.92% 0.089mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	19.8% 0.45mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	11% 5.95μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Flower Clusters Broccoli per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin B9 than Flower Clusters Broccoli.
• While 7 oz of Raw Flower Clusters Broccoli contain 1.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Flower Clusters Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Flower Clusters Broccoli:

• 7 oz of Raw Flower Clusters Broccoli contain 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 1.6 times more Selenium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Flower Clusters Broccoli contain similar levels of Calcium, Iron, Manganese, Phosphorus, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Fiber than Flower Clusters Broccoli.
• Both Frozen Broccoli Spears and Flower Clusters Broccoli offer comparable quantities of Omega 3, Carbohydrate, Sugars and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Flower Clusters Broccoli

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

Both frozen broccoli spears and broccoli flower clusters are excellent sources of vitamins, minerals, and antioxidants. However, frozen broccoli spears may retain more nutrients due to the quick freezing process that helps preserve their nutritional content. Both forms of broccoli can provide benefits such as supporting digestion, boosting immunity, and reducing inflammation due to their high fiber and antioxidant content. 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 Flower Clusters Broccoli?

Both frozen broccoli spears and broccoli flower clusters are great options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. Ultimately, the key to weight loss is creating a calorie deficit, so choosing the option that you enjoy and can incorporate into your meals more easily is most important.

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

Both frozen broccoli spears and broccoli flower clusters are excellent sources of plant-based protein, which is essential for muscle growth and repair. To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources to ensure you are getting a complete amino acid profile. You can include both frozen broccoli spears and broccoli flower clusters in your diet to support your muscle-building goals. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds can also help you meet your protein needs for muscle growth.

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

Both Frozen Broccoli Spears and Flower Clusters Broccoli have a relatively low environmental impact compared to other foods. However, producing Frozen Broccoli Spears may have a slightly higher impact due to the processing and packaging involved in freezing the broccoli. Flower Clusters Broccoli, on the other hand, may have a slightly lower impact as it is typically sold fresh without the need for freezing. Overall, both options are sustainable choices for a plant-based diet.