Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Jew's Ear	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.082% 0.079g	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	10.3% 13.4g	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	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Jew's Ear	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.4% 0.17mg	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	9.43% 37.7μg	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	1.32% 1.2mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	98% 0.88mg	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	14% 1.1mg	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	8.7% 0.2mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	2.5% 85.3mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Jew's Ear per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Jew's Ear:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 6.6 times more Vitamin B3, 2 times more Vitamin B6, 4.9 times more Vitamin B9 and 113.8 times more Vitamin C than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 1.8 times more Vitamin B2 and 8.2 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Jew's Ear provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Jew's Ear:

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Calcium, 1.3 times more Iron, 2.5 times more Manganese, 4.2 times more Phosphorus and 5.8 times more Potassium than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 12.4 times more Copper, 1.6 times more Magnesium, 5.8 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Jew's Ear contain similar levels of Water per seven ounces.
• 7 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 6.4 times more Protein than Jew's Ear.
• While 7 oz of Raw Jew's Ear contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Jew's Ear provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Jew's Ear provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Jew's Ear

What are the health benefits of Frozen Broccoli Spears compared to Jew's Ear?

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants that support overall health, including immune function, digestion, and heart health. They are high in vitamin C, vitamin K, and fiber. On the other hand, Jew's ear, a type of mushroom, is low in calories and fat, and contains some vitamins and minerals, but may not offer the same level of nutrients as broccoli. Overall, frozen broccoli spears are a more nutrient-dense option compared to Jew's ear.

Can I lose weight easier by eating more Frozen Broccoli Spears or Jew's Ear?

Both frozen broccoli spears and Jew's ear mushrooms can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which can be achieved by consuming a variety of nutrient-dense foods, staying active, and being mindful of portion sizes. Incorporating a balanced diet with plenty of fruits, vegetables, whole grains, and plant-based proteins is essential for sustainable weight loss.

Should I eat more Frozen Broccoli Spears or more Jew's Ear 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. Frozen broccoli spears are a good source of protein, but Jew's Ear (also known as wood ear mushrooms) is even higher in protein content. Incorporating both into your diet can help support muscle growth and recovery. Remember to also include other plant-based protein sources like legumes, nuts, seeds, and whole grains for a well-rounded muscle-building diet.

What is the environmental impact of producing Frozen Broccoli Spears compared to Jew's Ear?

Frozen broccoli spears have a higher environmental impact compared to Jew's ear mushrooms. Broccoli requires more water, land, and energy to grow and transport, contributing to a larger carbon footprint. On the other hand, Jew's ear mushrooms are more sustainable as they can be grown on agricultural waste products, requiring fewer resources and producing less greenhouse gas emissions. Choosing Jew's ear mushrooms over frozen broccoli spears can help reduce your environmental impact.