Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Endive

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Endive	25%	9%	66%

Macro Nutrients

	Frozen Broccoli Spears	Endive	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.3% 0.095g	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	0.88% 0.15g	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	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.68% 0.5g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Endive	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	382% 458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Endive	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	10.3% 103mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	36.2% 0.83mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Endive per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin B2, 8.8 times more Vitamin B6, 10.5 times more Vitamin C and 3.1 times more Vitamin E than Endive.
• While 7 oz of Raw Endive contain 1.9 times more Vitamin A, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.3 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Endive provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• Both Frozen Broccoli Spears as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Phosphorus and 9.5 times more Selenium than Endive.
• While 7 oz of Raw Endive contain 1.3 times more Calcium, 2.8 times more Copper, 1.6 times more Manganese, 1.3 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Endive contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3, 1.6 times more Carbohydrate, 5.9 times more Sugars and 2.4 times more Protein than Endive.
• Both Frozen Broccoli Spears and Endive offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Endive provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Endive provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Endive

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

Both frozen broccoli spears and endive are nutritious choices, but they offer different health benefits. Frozen broccoli spears are a good source of vitamins C and K, as well as fiber and antioxidants. Endive, on the other hand, is rich in vitamins A and K, as well as folate and fiber. Both vegetables can contribute to a balanced diet and provide essential nutrients for overall health.

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

Both frozen broccoli spears and endive are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly higher in calories and carbohydrates compared to endive. Endive is extremely low in calories and carbohydrates, making it a great option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of low-calorie, nutrient-dense foods like endive can help support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Endive 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 endive are nutritious options, but for muscle gain, it would be beneficial to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a mix of these foods into your diet will provide the essential amino acids needed for muscle growth and repair.

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

Producing frozen broccoli spears generally has a higher environmental impact compared to endive due to the energy-intensive process of freezing and packaging. Broccoli requires more resources such as water, land, and energy for cultivation and processing. Endive, on the other hand, can be grown with less water and energy input. Choosing locally grown, organic options for both can help reduce the environmental impact of production.