Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Frozen Broccoli Spears	Dandelion Greens	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.05% 0.52g	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% 18.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.94% 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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	38.3% 0.5mg	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	13.4% 53.6μg	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	77% 69.5mg	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	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dandelion Greens	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	37.7% 0.34mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 2 times more Vitamin C than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 8.9 times more Vitamin A, 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin E and 7.7 times more Vitamin K than Frozen Broccoli Spears.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 3.8 times more Selenium than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 4.6 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium and 4.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dandelion Greens contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.8 times more Omega 3 and 2.1 times more Sugars than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 1.7 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dandelion Greens offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Dandelion Greens

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

Both frozen broccoli spears and dandelion greens are nutrient-dense foods with unique health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants, which support immune function, bone health, and reduce inflammation. Dandelion greens are a good source of vitamins A, C, and K, as well as calcium and iron, which can aid in digestion, liver health, and blood sugar regulation. Including a variety of vegetables in your diet, such as frozen broccoli spears and dandelion greens, can help provide a wide range of essential nutrients for overall health and well-being.

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

Both frozen broccoli spears and dandelion greens are low in calories and high in fiber, making them great choices for weight loss. However, dandelion greens are slightly lower in calories and higher in fiber compared to broccoli spears, which may make them slightly more effective for weight loss. Additionally, dandelion greens are rich in nutrients like vitamins A, C, and K, as well as minerals like calcium and iron, which can support overall health and weight loss efforts.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and dandelion greens are nutritious options, but for muscle building, it is recommended to focus on protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a variety of these plant-based protein sources into your diet will support muscle growth and recovery.

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

Frozen broccoli spears have a higher environmental impact compared to dandelion greens due to the energy-intensive process of freezing and packaging broccoli. Dandelion greens are typically grown with fewer resources and have a lower carbon footprint. Opting for locally sourced, organic dandelion greens can further reduce the environmental impact of your food choices.