Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Eppaw	11%	10%	79%

Macro Nutrients

	Frozen Broccoli Spears	Eppaw	Recommended Dietary Allowance
Energy	2% 57.5kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Eppaw	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	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	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	27% 0.35mg	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	12% 47.6μg	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	28.7% 25.8mg	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	Eppaw	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	51.6% 0.46mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	94% 2.17mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20% 675mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Eppaw per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.5 times more Vitamin B3, 3.9 times more Vitamin B9 and 5.3 times more Vitamin C than Eppaw.
• While 7 oz of Raw Eppaw contain 1.5 times more Vitamin B1 and 4.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Eppaw provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Eppaw have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Broccoli Spears as well as Raw Eppaw have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Selenium and 1.5 times more Water than Eppaw.
• While 7 oz of Raw Eppaw contain 2.7 times more Calcium, 6.5 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium and 3.4 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Eppaw lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Eppaw contain 5.2 times more Energy, 5.9 times more Carbohydrate and 1.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Frozen Broccoli Spears VS Eppaw

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

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants that support overall health. They are high in vitamin C, vitamin K, and fiber, which can help boost the immune system, support bone health, and aid in digestion. On the other hand, Eppaw is not a common food item, so it's difficult to compare its health benefits to frozen broccoli spears.

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

Both frozen broccoli spears and eppaw can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are a more nutrient-dense option as they are packed with vitamins, minerals, and antioxidants that are beneficial for overall health. Eppaw, on the other hand, may not offer the same nutritional benefits. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli spears can support your weight loss goals.

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

To gain more muscle while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and edamame (Eppaw) are good options, but edamame is higher in protein and essential amino acids, making it a better choice for muscle building. Incorporating edamame into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

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

Frozen broccoli spears have a lower environmental impact compared to Eppaw, as broccoli is a plant-based food that requires less water, land, and resources to produce. Additionally, broccoli is a more sustainable option as it does not contribute to deforestation or greenhouse gas emissions associated with animal agriculture.