Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.72% 0.69g	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	8.76% 11.4g	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	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	NA	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	39.2% 35.3mg	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	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	48.5% 0.44mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	81% 1.87mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Fiddlehead Ferns per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 5.1 times more Vitamin B1 and 3.8 times more Vitamin C than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 2.9 times more Vitamin A and 7.1 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Fiddlehead Ferns provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Frozen Broccoli Spears as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Fiddlehead Ferns:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Calcium and 1.9 times more Potassium than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 6.1 times more Copper, 3.7 times more Manganese and 2.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Fiddlehead Ferns contain similar levels of Iron, Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 1.4 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Fiddlehead Ferns offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Fiddlehead Ferns

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

Both frozen broccoli spears and frozen fiddlehead ferns are nutritious options, but broccoli spears are higher in vitamin C, vitamin K, and fiber. Fiddlehead ferns are a good source of antioxidants and omega-3 fatty acids. Including a variety of vegetables in your diet is important for overall health and well-being.

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

Both frozen broccoli spears and frozen fiddlehead ferns can be great options for weight loss due to their low calorie and high fiber content. However, broccoli spears are more commonly available and have been studied more extensively for their health benefits. They are rich in vitamins, minerals, and antioxidants that support overall health and weight management. Fiddlehead ferns are also nutritious and low in calories, but may not be as readily available in some regions. Ultimately, the key to weight loss is creating a balanced and sustainable diet that includes a variety of nutrient-dense foods, along with regular physical activity.

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

Both frozen broccoli spears and frozen fiddlehead ferns are nutritious options for gaining muscle while training consistently. Broccoli spears are rich in protein, fiber, and vitamins C and K, while fiddlehead ferns are a good source of antioxidants, fiber, and omega-3 fatty acids. To support muscle growth, it's important to consume a variety of plant-based foods that provide a balance of protein, carbohydrates, and healthy fats. Consider incorporating both broccoli spears and fiddlehead ferns into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains to optimize muscle development.

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

Both Frozen Broccoli Spears and Frozen Fiddlehead Ferns have a relatively low environmental impact compared to animal-based foods. However, broccoli typically requires more resources such as water and land to grow compared to fiddlehead ferns. Fiddlehead ferns are a wild-harvested food that grows naturally in certain regions, requiring less cultivation. Overall, both options are good choices for the environment as part of a plant-based diet.