Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Frozen Broccoli Spears	Dried Leeks	Recommended Dietary Allowance
Energy	2% 57.5kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	5.5% 0.93g	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	114% 148g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Leeks	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	145% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	227% 5.23mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	4.63% 69.5mg	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Leeks per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 4.1 times more Vitamin A than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 11.1 times more Vitamin B1, 3.5 times more Vitamin B2, 7.6 times more Vitamin B3, 3.2 times more Vitamin B5, 6.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.7 times more Vitamin C than Frozen Broccoli Spears.
• 7 ounces of Dried Leeks have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Dried Leeks:

• 7 ounces of Frozen Broccoli Spears have 45.3 times more Water than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 8.8 times more Calcium, 18.3 times more Copper, 10.6 times more Iron, 10.1 times more Magnesium, 10.3 times more Manganese, 5.9 times more Phosphorus, 9.6 times more Potassium, 3 times more Selenium, 2.1 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Leeks contain 11.1 times more Energy, 6.2 times more Fat, 5.5 times more Omega 3, 12.7 times more Omega 6, 14 times more Carbohydrate, 3.5 times more Fiber and 5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Dried Leeks

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

Frozen broccoli spears are a great source of vitamins C and K, as well as fiber and antioxidants. They are also low in calories and can help support immune function and promote healthy digestion. On the other hand, dried leeks are a good source of vitamins A and K, as well as minerals like iron and manganese. They can help support bone health and provide anti-inflammatory benefits. Both options offer unique health benefits, so incorporating a variety of vegetables into your diet is key for optimal nutrition.

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

Both frozen broccoli spears and dried leeks can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, frozen broccoli spears would be the better choice as they are a more nutrient-dense option compared to dried leeks. Broccoli is rich in vitamins, minerals, and antioxidants that can support overall health and weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Frozen broccoli spears are a good source of protein, but dried leeks are not a significant source of protein. Therefore, it would be more beneficial to eat more frozen broccoli spears to support muscle growth during training. Additionally, incorporating a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds into your diet can also help support muscle development.

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

Producing Frozen Broccoli Spears generally has a higher environmental impact compared to Dried Leeks due to the energy-intensive processes involved in freezing and packaging. However, both options can be sustainable choices depending on factors such as transportation distance, packaging materials, and farming practices. It's important to consider the overall lifecycle of the products to make an informed decision.