Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Eggplant	13%	6%	81%

Macro Nutrients

	Frozen Broccoli Spears	Eggplant	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.74% 0.13g	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	8.98% 11.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	9.66% 7g	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	4.2% 3.06g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.07g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Eggplant	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13% 0.17mg	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	11% 43.7μg	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	4.85% 4.37mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Eggplant	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	18% 0.16mg	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	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	20% 0.46mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Eggplant per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B6, 4.3 times more Vitamin B9, 31 times more Vitamin C, 4.5 times more Vitamin E and 29 times more Vitamin K than Eggplant.
• While 7 oz of Raw Eggplant contain 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Eggplant provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Eggplant have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 4.6 times more Calcium, 3.1 times more Iron, 2.5 times more Phosphorus, 6.3 times more Selenium and 2.1 times more Zinc than Eggplant.
• While 7 oz of Raw Eggplant contain 2.3 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Eggplant contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3 and 3.1 times more Protein than Eggplant.
• While 7 oz of Raw Eggplant contain 2.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Eggplant offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Eggplant provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Eggplant

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

Both frozen broccoli spears and eggplant offer unique health benefits. Broccoli is a rich source of vitamins C, K, and A, as well as fiber and antioxidants. It is known for its potential anti-cancer properties and support for heart health. On the other hand, eggplant is a good source of fiber, vitamins, and minerals like potassium and manganese. It also contains antioxidants that may help reduce inflammation and improve heart health. Both vegetables can be a nutritious addition to a vegan diet, offering a variety of essential nutrients.

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

Both frozen broccoli spears and eggplant are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are lower in calories and higher in fiber compared to eggplant, making them a slightly better choice for weight loss. Including both in your diet can help you feel full and satisfied while promoting weight loss.

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

Both frozen broccoli spears and eggplant are nutritious choices, but if your goal is to gain muscle while training consistently, I would recommend focusing on consuming more frozen broccoli spears. Broccoli is a great source of plant-based protein, fiber, vitamins, and minerals that can support muscle growth and recovery. Additionally, broccoli is low in calories and high in nutrients, making it a great option for maintaining a balanced diet while working towards your fitness goals.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to eggplant. Broccoli requires less water, land, and energy to grow, resulting in lower greenhouse gas emissions. Additionally, broccoli is typically less resource-intensive to transport and store due to its smaller size and weight compared to eggplant. Choosing broccoli over eggplant can be a more sustainable choice for the environment.