Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Frozen Broccoli Spears	Mustard Spinach	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	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	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.35% 0.06g	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	5.95% 7.74g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	109% 982μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	23.4% 0.3mg	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	79% 316μg	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	287% 258mg	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	Mustard Spinach	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16.5% 0.15mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	35% 0.81mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Mustard Spinach per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Vitamin B2 and 1.4 times more Vitamin B5 than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 8.7 times more Vitamin A, 1.5 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.9 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Mustard Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Mustard Spinach:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Selenium and 2 times more Zinc than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 5.1 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.6 times more Manganese and 1.8 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Mustard Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.6 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Protein than Mustard Spinach.
• Both Frozen Broccoli Spears and Mustard Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Mustard Spinach provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Mustard Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Mustard Spinach

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

Both frozen broccoli spears and mustard spinach are excellent sources of vitamins, minerals, and antioxidants. Broccoli is high in vitamin C, vitamin K, and fiber, while mustard spinach is rich in vitamin A, vitamin C, and iron. Both vegetables can contribute to a well-rounded vegan diet and provide various health benefits, such as supporting immune function, promoting healthy digestion, and reducing inflammation. Incorporating a variety of vegetables, including frozen broccoli spears and mustard spinach, can help ensure you are getting a wide range of nutrients for optimal health.

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

Both frozen broccoli spears and mustard spinach are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to mustard spinach. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight more easily. Remember to pair these vegetables with a balanced diet and regular physical activity for best results.

Should I eat more Frozen Broccoli Spears or more Mustard Spinach to gain more muscles while training consistently?

Both frozen broccoli spears and mustard spinach are excellent choices for muscle gain due to their high protein content and nutrient density. However, mustard spinach is slightly higher in protein and also contains important vitamins and minerals like iron and calcium that can support muscle growth and recovery. Therefore, incorporating more mustard spinach into your diet may be beneficial for muscle building while training consistently.

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

Both Frozen Broccoli Spears and Mustard Spinach have a relatively low environmental impact compared to animal-based foods. However, broccoli requires more resources such as water and land to grow compared to mustard spinach. Overall, both options are good choices for the environment as part of a plant-based diet.