Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Frozen Broccoli Spears	Fireweed Leaves	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	5.63% 5.46g	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	29.3% 38g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	11% 6.07g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	96% 1.25mg	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	55.6% 222μg	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	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	Fireweed Leaves	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	70.6% 0.64mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	578% 13.3mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	29% 980mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fireweed Leaves per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Vitamin B1 and 31 times more Vitamin C than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 3.2 times more Vitamin A, 10.1 times more Vitamin B3, 5.6 times more Vitamin B5 and 3.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fireweed Leaves provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Fireweed Leaves:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Selenium and 1.3 times more Water than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 10.5 times more Calcium, 8.9 times more Copper, 3.3 times more Iron, 9.8 times more Magnesium, 26.2 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 2 times more Sodium and 7.8 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Fireweed Leaves contain 3.6 times more Energy, 8.1 times more Fat, 3.6 times more Carbohydrate, 3.5 times more Fiber 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 Fireweed Leaves

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

Both frozen broccoli spears and fireweed leaves are nutritious choices, but frozen broccoli spears are higher in vitamins C and K, as well as minerals like calcium and iron. Fireweed leaves are a good source of antioxidants and fiber. Incorporating a variety of vegetables into your diet is important for overall health and well-being.

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

Both frozen broccoli spears and fireweed leaves can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are a more common and easily accessible option that is rich in vitamins and minerals. Fireweed leaves are less common and may not be as readily available. Ultimately, the key to weight loss is creating a calorie deficit through a balanced diet and regular physical activity. Incorporating a variety of nutrient-dense foods like broccoli spears can help support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Fireweed Leaves 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 fireweed leaves are nutritious options, but frozen broccoli spears contain more protein and are a good source of vitamins and minerals that support muscle growth. Additionally, incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet can help support muscle development.

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

Frozen broccoli spears have a higher environmental impact compared to fireweed leaves. Broccoli requires more resources such as water, land, and energy to grow and transport, whereas fireweed is a wild plant that typically requires fewer resources to thrive. Additionally, the processing and packaging of frozen broccoli can contribute to more greenhouse gas emissions compared to fireweed leaves which are typically consumed fresh. Overall, choosing fireweed leaves over frozen broccoli can help reduce the environmental impact of food production.