Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Nopales	27%	4%	69%

Macro Nutrients

	Frozen Broccoli Spears	Nopales	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.51% 0.087g	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	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.15% 2.3g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Nopales	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	10.7% 0.14mg	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	1.5% 5.95μg	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	20.5% 18.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Nopales	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	11.5% 0.1mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	39.4% 0.91mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	15% 510mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Nopales per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 2.5 times more Vitamin A, 6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 31.3 times more Vitamin B9, 7.3 times more Vitamin C, more Vitamin E and 19.1 times more Vitamin K than Nopales.
• Both Frozen Broccoli Spears and Nopales provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Nopales have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Iron, 3.7 times more Phosphorus, 2.7 times more Selenium and 1.4 times more Zinc than Nopales.
• While 7 oz of Raw Nopales contain 4 times more Calcium, 1.4 times more Copper, 3.3 times more Magnesium and 1.8 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Nopales contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Nopales lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 25 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Nopales.
• 7 ounces of Nopales provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Nopales provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Nopales

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

Both frozen broccoli spears and nopales (cactus pads) are nutritious plant-based options. Frozen broccoli spears are high in vitamins C, K, and folate, as well as fiber and antioxidants. Nopales are rich in fiber, vitamins A, C, and K, as well as minerals like calcium and magnesium. Both can contribute to a balanced vegan diet, supporting overall health and well-being.

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

Both frozen broccoli spears and nopales (cactus) are low in calories and high in fiber, which can help with weight loss. However, broccoli is higher in protein and certain vitamins and minerals compared to nopales. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating either of these foods into a balanced diet along with regular physical activity can help you lose weight effectively.

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

Both frozen broccoli spears and nopales are excellent choices for building muscle due to their high protein content and other essential nutrients. However, frozen broccoli spears are higher in protein and can be a more convenient option for incorporating into your meals. Nopales are also a great choice as they are low in calories and high in fiber, which can aid in digestion and overall health. Ultimately, incorporating a variety of plant-based protein sources into your diet, including both frozen broccoli spears and nopales, can help support muscle growth and recovery while training consistently.

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

Frozen broccoli spears have a higher environmental impact compared to nopales. Broccoli requires more water, land, and energy to grow and transport, contributing to higher greenhouse gas emissions. Nopales, on the other hand, are a more sustainable option as they are typically grown in arid regions, require less water and resources, and have a lower carbon footprint. Choosing nopales over frozen broccoli spears can help reduce your environmental impact.