Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Leeks	9%	4%	87%

Macro Nutrients

	Frozen Broccoli Spears	Leeks	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.78% 0.13g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	10.7% 7.74g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Leeks	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	35.6% 0.46mg	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	31.8% 127μg	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	26.5% 24mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Leeks	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	26.5% 0.24mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	41.5% 0.95mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Leeks per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 3.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 5.7 times more Vitamin C, 1.5 times more Vitamin E and 2.2 times more Vitamin K than Leeks.
• While 7 oz of Raw Leeks contain 1.5 times more Vitamin A and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Leeks provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium and 2.8 times more Zinc than Leeks.
• While 7 oz of Raw Leeks contain 1.4 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium and 1.9 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Leeks contain similar levels of Water per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Leeks.
• While 7 oz of Raw Leeks contain 2.1 times more Energy, 2.6 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Leeks provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Leeks

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

Both frozen broccoli spears and leeks are nutritious vegetables that offer various health benefits. Broccoli is a good source of vitamins C and K, as well as fiber and antioxidants. Leeks are rich in vitamins A, K, and folate, as well as antioxidants and prebiotic fibers that support gut health. Both vegetables can contribute to a balanced diet and provide essential nutrients for overall health.

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

Both frozen broccoli spears and leeks are great choices for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli spears are slightly lower in calories compared to leeks, making them a slightly better choice for weight loss. Additionally, broccoli is a good source of vitamin C, while leeks are a good source of vitamin K. 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 Leeks to gain more muscles while training consistently?

Both frozen broccoli spears and leeks are nutritious choices that can support muscle growth when consumed as part of a balanced diet. Broccoli spears are a good source of protein, fiber, vitamins C and K, and minerals like potassium and calcium. Leeks are also rich in vitamins A, K, and C, as well as minerals like iron and manganese. To support muscle growth, it's important to consume an adequate amount of protein, so you may want to consider incorporating other plant-based protein sources like legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet as well. Ultimately, focusing on a variety of nutrient-dense foods and meeting your overall protein needs through a well-rounded plant-based diet will help support muscle growth while training consistently.

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

Both frozen broccoli spears and leeks have a relatively low environmental impact compared to animal products. However, broccoli typically requires more resources such as water and energy to grow compared to leeks. Leeks are known for their resilience and ability to grow in various conditions, making them a more sustainable option. Overall, choosing either frozen broccoli spears or leeks can be a good choice for the environment as part of a plant-based diet.