Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Frozen Broccoli Spears	Enoki Mushrooms	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.96% 0.16g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.6% 0.44g	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	0% 0g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	24% 95μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0.13% 0.02mg	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	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	23.6% 0.21mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	6.47% 0.15mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Enoki Mushrooms per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 15.2 times more Vitamin B3 and 5.6 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Enoki Mushrooms:

• 7 ounces of Frozen Broccoli Spears have more Calcium and 3.4 times more Manganese than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 3 times more Copper, 1.6 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Enoki Mushrooms contain similar levels of Magnesium, Selenium and Water per seven ounces.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3 times more Omega 3 and 6.7 times more Sugars than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 1.5 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Enoki Mushrooms offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Enoki Mushrooms

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

Both frozen broccoli spears and enoki mushrooms offer unique health benefits. Frozen broccoli spears are a good source of fiber, vitamins C and K, and folate, which support immune function, bone health, and heart health. Enoki mushrooms are low in calories and high in antioxidants, B vitamins, and minerals like potassium, which can help with inflammation and digestion. Including a variety of plant-based foods like both frozen broccoli spears and enoki mushrooms in your diet can contribute to overall health and well-being.

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

Both frozen broccoli spears and enoki mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are higher in fiber and have a more filling effect, which can help with appetite control and weight management. Including a variety of vegetables in your diet, such as broccoli and enoki mushrooms, can support your weight loss goals by providing essential nutrients and promoting satiety.

Should I eat more Frozen Broccoli Spears or more Enoki Mushrooms to gain more muscles while training consistently?

Both frozen broccoli spears and enoki mushrooms are nutritious options for muscle gain. Broccoli spears are high in protein, fiber, and vitamins C and K, which are important for muscle repair and growth. Enoki mushrooms are a good source of B vitamins, which help convert food into energy for workouts. To support muscle growth, it's important to have a balanced diet that includes a variety of plant-based foods. Consider incorporating both broccoli spears and enoki mushrooms into your meals to ensure you're getting a good mix of nutrients for muscle development.

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

Producing frozen broccoli spears generally has a higher environmental impact compared to enoki mushrooms. This is because broccoli requires more resources such as water, land, and energy to grow and harvest, whereas enoki mushrooms have a lower environmental footprint due to their efficient growth process. Choosing enoki mushrooms over frozen broccoli spears can help reduce your carbon footprint and support sustainable food choices.