Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Frozen Broccoli Spears	New Zealand Spinach	Recommended Dietary Allowance
Energy	2% 57.5kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.15% 0.026g	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	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.79% 0.58g	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	7.83% 2.98g	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	New Zealand Spinach	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	46.4% 0.6mg	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	7.44% 29.8μg	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	66% 59.5mg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	557% 669μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	New Zealand Spinach	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	20.5% 0.18mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	55% 1.27mg	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	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS New Zealand Spinach per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Vitamin B1, 6.3 times more Vitamin B9 and 2.3 times more Vitamin C than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.3 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and New Zealand Spinach provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per seven ounces.
• Both Frozen Broccoli Spears as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Selenium than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 1.4 times more Calcium, 2.6 times more Copper, 2.4 times more Magnesium, 2.5 times more Manganese and 7.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and New Zealand Spinach contain similar levels of Iron, Zinc and Water per seven ounces.
• 7 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Omega 3, 2.1 times more Carbohydrate, 5.1 times more Sugars, 2 times more Fiber and 2 times more Protein than New Zealand Spinach.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Broccoli Spears as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS New Zealand Spinach

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

Both frozen broccoli spears and New Zealand spinach are nutritious choices. Broccoli is a good source of vitamins C and K, as well as fiber and antioxidants. New Zealand spinach is rich in vitamins A and C, iron, and calcium. Both can contribute to a balanced vegan diet, providing essential nutrients for overall health and well-being.

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

Both frozen broccoli spears and New Zealand spinach are nutritious options for weight loss due to their low calorie and high fiber content. However, broccoli spears are slightly lower in calories and higher in fiber compared to New Zealand spinach. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight easier. Remember to pair these vegetables with a balanced diet and regular physical activity for optimal weight loss results.

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

Both frozen broccoli spears and New Zealand spinach are excellent choices for muscle gain due to their high protein content and nutrient density. However, New Zealand spinach is slightly higher in protein and contains a wider variety of vitamins and minerals that are beneficial for muscle growth. Therefore, incorporating more New Zealand spinach into your diet may be more beneficial for muscle gain while training consistently.

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

Both Frozen Broccoli Spears and New Zealand Spinach have a relatively low environmental impact compared to animal products. However, broccoli typically requires more resources such as water and land to grow compared to spinach. Choosing locally sourced and organic options for both can help reduce their environmental footprint even further.