Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.84% 0.14g	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	9.86% 13g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	101% 911μg	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	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.6% 0.23mg	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	36.2% 145μg	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	88% 79.4mg	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	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	11.7% 0.11mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	54.6% 1.26mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.8% 502mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Chopped Collards per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 8.1 times more Vitamin A and 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Collards provide similar amounts of Vitamin B2 per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Chopped Collards:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Phosphorus, 1.4 times more Selenium and 1.3 times more Zinc than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 4.9 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese and 2.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Collards contain similar levels of Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Chopped Collards

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

Both frozen broccoli spears and frozen chopped collards are excellent sources of essential nutrients such as vitamins A, C, and K, as well as fiber and antioxidants. Broccoli spears are particularly high in vitamin C and folate, while collards are rich in vitamin A and calcium. Including a variety of vegetables in your diet, such as broccoli and collards, can help support overall health and provide a range of important nutrients for optimal well-being.

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

Both frozen broccoli spears and frozen chopped collards are great options 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 slightly lower in calories and higher in vitamin C compared to collards. Ultimately, the key to weight loss is creating a calorie deficit, so choosing either option and incorporating it into a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins will help you achieve your weight loss goals.

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

Both frozen broccoli spears and frozen chopped collards are excellent choices for building muscle due to their high protein and nutrient content. However, broccoli spears are slightly higher in protein and also contain more vitamin C, which is important for muscle recovery and overall health. Therefore, including more frozen broccoli spears in your diet may be beneficial for muscle growth while training consistently.

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

Both frozen broccoli spears and frozen chopped collards are nutritious plant-based options, but broccoli typically has a lower environmental impact compared to collards. Broccoli requires less water, land, and energy to grow, making it a more sustainable choice. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of these frozen vegetables.