Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Celeriac	13%	6%	81%

Macro Nutrients

	Frozen Broccoli Spears	Celeriac	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.73% 0.29g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.38% 3.18g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Celeriac	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	25% 0.33mg	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	3.97% 16μg	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	17.6% 16mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	68% 81.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Celeriac	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	15.4% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.6% 0.31mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Celeriac per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 11.8 times more Vitamin B9, 8.5 times more Vitamin C, 3.8 times more Vitamin E and 2.5 times more Vitamin K than Celeriac.
• While 7 oz of Raw Celeriac contain 1.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Celeriac provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Celeriac have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Manganese and 2.7 times more Selenium than Celeriac.
• While 7 oz of Raw Celeriac contain 1.9 times more Copper, 1.9 times more Phosphorus and 5.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Celeriac contain similar levels of Calcium, Iron, Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Celeriac lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3, 1.7 times more Fiber and 2 times more Protein than Celeriac.
• While 7 oz of Raw Celeriac contain 1.7 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Celeriac offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Celeriac provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Celeriac provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Celeriac

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

Both frozen broccoli spears and celeriac are nutritious choices, but broccoli spears are higher in vitamin C, vitamin K, and fiber. Celeriac, on the other hand, is a good source of vitamin K and fiber as well, but it is lower in vitamin C. Both vegetables can be part of a healthy vegan diet, providing essential nutrients and health benefits.

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

Both frozen broccoli spears and celeriac are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in vitamin C compared to celeriac. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into your diet can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both frozen broccoli spears and celeriac are nutritious choices, but if you are looking to increase muscle mass, you may want to focus on foods that are higher in protein such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of protein-rich plant foods into your diet along with regular strength training can help support muscle growth.

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

Frozen broccoli spears have a lower environmental impact compared to celeriac. Broccoli requires less water, land, and energy to grow, making it a more sustainable option. Additionally, broccoli has a shorter growing period, resulting in fewer greenhouse gas emissions compared to celeriac.