Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Frozen Broccoli Spears	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	2% 57.5kcal	3% 87.3kcal	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	6.45% 0.1g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13.8% 10g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11% 6.07g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	26.4% 0.34mg	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	26.3% 105μg	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	72.8% 65.5mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	22% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	26.6% 0.61mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	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	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.6% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Young Pods With Seeds 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 Pods With Seeds Cowpeas:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Vitamin B9, 2.1 times more Vitamin C, 2.8 times more Vitamin E and 3.2 times more Vitamin K than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B3 and 3.9 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Selenium than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 1.6 times more Calcium, 2.8 times more Copper, 1.4 times more Iron and 3.6 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Pods With Seeds Cowpeas contain similar levels of Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Omega 3 than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 1.8 times more Carbohydrate and 3.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Pods With Seeds Cowpeas offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Young Pods With Seeds Cowpeas

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

Both frozen broccoli spears and young pods with seeds cowpeas are nutritious plant-based options. Broccoli is rich in vitamins C, K, and A, as well as fiber and antioxidants. Cowpeas are a good source of protein, fiber, and various vitamins and minerals. Both can contribute to a balanced vegan diet, supporting overall health and well-being.

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

Both frozen broccoli spears and young pods with seeds cowpeas are nutritious options for weight loss as they are low in calories and high in fiber. However, broccoli spears are lower in calories and higher in fiber compared to cowpeas, making them a slightly better choice for weight loss. Including a variety of vegetables in your diet and focusing on overall calorie intake is key for successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and young pods with seeds cowpeas are good options, but cowpeas are higher in protein and can be more beneficial for muscle growth. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains will help support muscle development.

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

Both frozen broccoli spears and young pods with seeds cowpeas are relatively sustainable options compared to animal products. However, broccoli typically has a lower environmental impact in terms of water usage, land use, and greenhouse gas emissions compared to cowpeas. Overall, choosing plant-based options like frozen broccoli spears can help reduce your carbon footprint and support environmental sustainability.