Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Frozen Broccoli Spears	Potherb Jute	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.37% 0.23g	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	8.85% 11.5g	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	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Potherb Jute	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	92% 1.2mg	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	61% 244μg	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	81.6% 73.4mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	56.2% 0.51mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	10.6% 0.24mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	32.6% 1109mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Potherb Jute per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 3.4 times more Vitamin B5 and 1.8 times more Vitamin C than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 4.9 times more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.7 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Potherb Jute:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Manganese and 2.1 times more Selenium than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 5.1 times more Calcium, 7.1 times more Copper, 6.6 times more Iron, 4 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potherb Jute contain similar levels of Water per seven ounces.
• 7 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 62.5 times more Omega 3 than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 1.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potherb Jute offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Potherb Jute

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

Both frozen broccoli spears and potherb jute are nutritious plant-based options. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants. Potherb jute, on the other hand, is a good source of fiber, iron, and calcium. Both vegetables can contribute to a well-rounded vegan diet, providing essential nutrients for overall health and well-being.

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

Both frozen broccoli spears and potherb jute are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are higher in protein and certain vitamins and minerals compared to potherb jute. Including a variety of vegetables in your diet is important for overall health and weight loss success.

Should I eat more Frozen Broccoli Spears or more Potherb Jute 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 potherb jute are nutritious options, but potherb jute is higher in protein content, making it a better choice for muscle building. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet can also help support muscle growth.

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

Frozen broccoli spears have a lower environmental impact compared to potherb jute in terms of water usage, land usage, and greenhouse gas emissions. Broccoli requires less water and land to grow, and produces fewer greenhouse gas emissions during production. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a healthier choice for both individuals and the environment.