Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Frozen Broccoli Spears	Chicory Greens	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.57% 45.6kcal	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	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.3% 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	7.17% 9.33g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.9% 1.4g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Chicory Greens	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	63% 568μg	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	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16% 0.21mg	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	54.6% 218μg	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	53% 47.6mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	492% 591μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Chicory Greens	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	65% 0.59mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	37% 0.85mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Chicory Greens per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Vitamin B6 and 2.8 times more Vitamin C than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 5 times more Vitamin A, 4.8 times more Vitamin B5, 1.7 times more Vitamin E and 2.9 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chicory Greens provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Chicory Greens:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Phosphorus and 6.3 times more Selenium than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 2.4 times more Calcium, 8.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.7 times more Potassium and 2.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chicory Greens contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Chicory Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 6.6 times more Omega 3, 2.1 times more Sugars and 1.8 times more Protein than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 1.3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chicory Greens offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Chicory Greens provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Chicory Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Chicory Greens

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

Both frozen broccoli spears and chicory greens are nutritious options. Frozen broccoli spears are high in vitamins C and K, as well as fiber and antioxidants. Chicory greens are also rich in vitamins and minerals, including vitamin A, vitamin K, and folate. Both options can contribute to a well-rounded, plant-based diet that supports overall health and well-being.

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

Both frozen broccoli spears and chicory greens can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli spears are higher in protein and certain vitamins and minerals compared to chicory greens. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods, including both broccoli spears and chicory greens, into your diet can support your weight loss goals.

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

Both frozen broccoli spears and chicory greens are great choices for muscle building due to their high protein and nutrient content. However, frozen broccoli spears are higher in protein and also provide a good source of vitamins and minerals such as vitamin C, vitamin K, and folate. Chicory greens are also a good source of protein and provide a variety of vitamins and minerals, including vitamin A, vitamin C, and potassium. To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources along with a balanced diet to support muscle growth and recovery.

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

Frozen broccoli spears have a higher environmental impact compared to chicory greens. Broccoli requires more resources such as water, land, and energy for cultivation and processing. Chicory greens, on the other hand, are typically easier to grow and have a lower carbon footprint. Choosing chicory greens over frozen broccoli spears can help reduce environmental impact.