Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Collards	31%	14%	55%

Macro Nutrients

	Frozen Broccoli Spears	Collards	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.96% 0.16g	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	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.26% 0.91g	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	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Collards	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	10.6% 0.53mg	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	64% 256μg	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	78% 70mg	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	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Collards	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	56.8% 1.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.8% 0.42mg	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 Collards per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin B1 and 1.9 times more Vitamin C than Collards.
• While 7 oz of Raw Collards contain 4.4 times more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9, 1.7 times more Vitamin E and 4.3 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Collards provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Iron, 2.4 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Collards.
• While 7 oz of Raw Collards contain 5.7 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium and 2.6 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Collards contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Sugars than Collards.
• While 7 oz of Raw Collards contain 1.3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Collards offer comparable quantities of Omega 3, Carbohydrate and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Collards

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

Both frozen broccoli spears and collards are nutritious choices, but they offer different health benefits. Broccoli is rich in vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. Collards are a good source of vitamin A, vitamin K, and calcium, which are important for eye health, bone health, and overall wellness. Both vegetables are low in calories and high in antioxidants, making them great additions to a balanced vegan diet.

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

Both frozen broccoli spears and collards are nutritious choices for weight loss due to their low calorie and high fiber content. However, broccoli spears are slightly lower in calories and higher in protein, making them a slightly better choice for weight loss. Additionally, broccoli is a good source of vitamin C, which can help support your immune system during weight loss. Ultimately, incorporating a variety of vegetables, including both broccoli and collards, into your diet is key for successful weight loss.

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

Both frozen broccoli spears and collards are excellent choices for building muscle due to their high protein content and nutrient density. However, collards are slightly higher in protein and also contain more vitamins and minerals that are beneficial for muscle growth, such as vitamin K and calcium. Therefore, incorporating more collards into your diet may be more beneficial for gaining muscle while training consistently.

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

Both frozen broccoli spears and collards have a relatively low environmental impact compared to animal products. However, broccoli may have a slightly higher impact due to the energy required for freezing and transportation. Collards, being a leafy green, typically have a lower environmental impact overall. Choosing locally sourced and organic options can help reduce the environmental footprint of both.