Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Frozen Broccoli Spears	Hearts Of Palm	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.87% 228kcal	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	0.29% 0.091g	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	0.89% 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	39% 51g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	47% 34g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	11% 1.8mg	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	124% 1.6mg	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	17.6% 16mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Hearts Of Palm	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	142% 1.28mg	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% 3.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Hearts Of Palm per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Hearts Of Palm:

• 7 ounces of Frozen Broccoli Spears have 19 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B9, 8.5 times more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 4.6 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Hearts Of Palm:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Calcium, 1.6 times more Magnesium, 2.7 times more Selenium and 1.3 times more Water than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 17.9 times more Copper, 2.3 times more Iron, 2.4 times more Phosphorus, 7.2 times more Potassium and 11 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Hearts Of Palm lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3 and 2 times more Fiber than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 4 times more Energy, 4.8 times more Carbohydrate and 11.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hearts Of Palm offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Hearts Of Palm provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Hearts Of Palm provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Hearts Of Palm

What are the health benefits of Frozen Broccoli Spears compared to Hearts Of Palm?

Both frozen broccoli spears and hearts of palm offer unique health benefits. Frozen broccoli spears are a great source of vitamins C and K, fiber, and antioxidants, which can help support a healthy immune system and reduce inflammation. Hearts of palm, on the other hand, are low in calories and fat, making them a good option for weight management. They also contain fiber, potassium, and vitamin C, which can support heart health and digestion. Overall, both options can be part of a balanced vegan diet, providing essential nutrients for overall health.

Can I lose weight easier by eating more Frozen Broccoli Spears or Hearts Of Palm?

Both frozen broccoli spears and hearts of palm can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are a better choice as they are higher in fiber, which can help you feel full and satisfied with fewer calories. Additionally, broccoli is a good source of vitamins and minerals that are important for overall health. Incorporating a variety of vegetables into your diet, including broccoli, can support weight loss efforts.

Should I eat more Frozen Broccoli Spears or more Hearts Of Palm to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen broccoli spears and hearts of palm are relatively low in protein compared to other plant-based sources. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts/seeds into your diet.

What is the environmental impact of producing Frozen Broccoli Spears compared to Hearts Of Palm?

Frozen broccoli spears have a lower environmental impact compared to hearts of palm. Broccoli is a more sustainable option as it requires less water, land, and resources to produce. Hearts of palm, on the other hand, are typically harvested from palm trees which can contribute to deforestation and habitat destruction. Choosing frozen broccoli spears over hearts of palm can help reduce your environmental footprint.