Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli Stalks	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	8% 10.4g	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	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	4.4% 39.7μg	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	Broccoli Stalks	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 Broccoli Stalks per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Vitamin A and 1.3 times more Vitamin B9 than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks 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 Broccoli Stalks provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Broccoli Stalks 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 Broccoli Stalks contain similar levels of Calcium, Iron, Manganese, Phosphorus, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Frozen Broccoli Spears and Raw Broccoli Stalks have similar amounts of macro-nutrients per 7 oz
• Both Frozen Broccoli Spears and Broccoli Stalks offer comparable quantities of Omega 3, Carbohydrate and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Broccoli Stalks

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

Both frozen broccoli spears and broccoli stalks are nutritious options, but broccoli spears may retain more of their nutrients due to the freezing process preserving them. Broccoli stalks are also a good source of fiber and vitamins, so incorporating both into your diet can provide a variety of health benefits such as improved digestion, immune support, and overall health.

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

Both frozen broccoli spears and broccoli stalks are low in calories and high in fiber, making them great choices for weight loss. However, broccoli stalks tend to be slightly lower in calories and higher in fiber compared to broccoli spears. Therefore, including more broccoli stalks in your diet may help you lose weight easier. Remember to pair them with a balanced diet and regular physical activity for best results.

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

Both frozen broccoli spears and broccoli stalks are nutritious options for gaining muscle while training consistently. Broccoli spears are rich in vitamins, minerals, and antioxidants, while broccoli stalks are a good source of fiber and vitamins. To support muscle growth, it's important to consume a variety of plant-based foods to ensure you're getting a wide range of nutrients. Include both broccoli spears and stalks in your diet to maximize your muscle-building potential.

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

Both frozen broccoli spears and broccoli stalks have a lower environmental impact compared to animal products. However, producing frozen broccoli spears may require more energy for processing and packaging compared to using the whole broccoli stalk. It is important to consider factors such as transportation, water usage, and waste generation when evaluating the environmental impact of different food products.