Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Frozen Broccoli Spears	Young Cowpeas	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.16% 179kcal	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	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1% 0.17g	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	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.2% 5.95g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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	Young Cowpeas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	28.7% 0.26mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	48.3% 1.1mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Young Cowpeas per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 27.3 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.8 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Young Cowpeas :

• 7 oz of Raw Young Cowpeas contain 3.1 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Cowpeas contain similar levels of Phosphorus, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2 times more Omega 3 than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.1 times more Energy, 3.5 times more Carbohydrate, 2 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Cowpeas offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Young Cowpeas

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

Both frozen broccoli spears and young cowpeas are nutritious options. Frozen broccoli spears are a good source of vitamins C and K, fiber, and antioxidants, which can support immune health and reduce inflammation. Young cowpeas, also known as black-eyed peas, are rich in protein, fiber, and various vitamins and minerals like folate and iron. Both options can be part of a balanced vegan diet, providing essential nutrients for overall health.

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

Both frozen broccoli spears and young cowpeas are nutritious options for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to young cowpeas, making them a slightly better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health. Incorporating a variety of vegetables into your diet, including both broccoli and cowpeas, can help you achieve your weight loss goals.

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

Both frozen broccoli spears and young cowpeas are good sources of plant-based protein, which is essential for muscle growth and repair. However, young cowpeas are slightly higher in protein compared to broccoli spears. Therefore, if your goal is to gain more muscle while training consistently, you may consider incorporating more young cowpeas into your diet. Additionally, be sure to include a variety of plant-based protein sources to ensure you are meeting all your essential amino acid needs for muscle development.

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

Producing Frozen Broccoli Spears has a lower environmental impact compared to Young Cowpeas. Broccoli requires less water, land, and energy to grow, resulting in lower greenhouse gas emissions and overall environmental footprint. Additionally, broccoli is a more nutrient-dense food choice, providing essential vitamins and minerals for a healthy diet.