Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Garlic	16%	3%	81%

Macro Nutrients

	Frozen Broccoli Spears	Garlic	Recommended Dietary Allowance
Energy	2% 57.5kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.67% 0.45g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.74% 2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	11% 6.07g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Garlic	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Garlic	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	66% 0.59mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	144% 3.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Garlic per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 31.3 times more Vitamin B9, 2.2 times more Vitamin C, 16.9 times more Vitamin E and 59.6 times more Vitamin K than Garlic.
• While 7 oz of Raw Garlic contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.1 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Garlic provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Water than Garlic.
• While 7 oz of Raw Garlic contain 4.4 times more Calcium, 8.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 7.5 times more Selenium and 3.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 6.3 times more Omega 3, 1.5 times more Sugars and 1.4 times more Fiber than Garlic.
• While 7 oz of Raw Garlic contain 5.1 times more Energy, 6.2 times more Carbohydrate and 2.1 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Garlic provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Garlic provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Garlic

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

Frozen broccoli spears are a great source of vitamins C and K, fiber, and antioxidants, which can help support a healthy immune system, digestion, and reduce inflammation. On the other hand, garlic is known for its potential to boost the immune system, lower blood pressure, and improve heart health. Both are nutritious options to include in a balanced vegan diet.

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

Both frozen broccoli spears and garlic can be beneficial for weight loss due to their low calorie content and high nutrient density. However, broccoli spears are higher in fiber and can help you feel full longer, making them a great choice for weight loss. Garlic can add flavor to your meals without adding many calories, but it may not have as significant of an impact on weight loss as broccoli. Incorporating both into a balanced diet can support your weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both frozen broccoli spears and garlic can be beneficial for muscle growth due to their nutrient content. Broccoli is a good source of vitamin C, fiber, and antioxidants, while garlic contains allicin, a compound that may help improve circulation and support overall health. Incorporating both into your diet can help support your muscle-building goals.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to garlic. Broccoli requires less water, land, and energy to grow compared to garlic. Additionally, broccoli has a higher yield per acre, meaning more food can be produced with less resources. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of each food item.