Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Broccoli Spears	Brazilnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	39% 15g	38g per day for Men 19-50 years
Protein	11% 6.07g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Brazilnuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	6917% 3804μg	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	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Brazilnuts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9, 97.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.6 times more Vitamin B1 and 4.2 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 26.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.9 times more Calcium, 48.4 times more Copper, 3.4 times more Iron, 23.5 times more Magnesium, 4.8 times more Manganese, 12.3 times more Phosphorus, 2.6 times more Potassium, 1008.9 times more Selenium and 11.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.5 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.7 times more Energy, 197.4 times more Fat, 310.3 times more Saturated Fat, 658.5 times more Omega 6, 2.2 times more Carbohydrate, 1.6 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Brazilnuts

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

Frozen broccoli spears are a great source of vitamins C, K, and A, as well as fiber and antioxidants. They can support a healthy immune system, aid in digestion, and promote overall health. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. However, they are also high in calories and fat, so portion control is important. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for optimal health.

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

Both frozen broccoli spears and Brazil nuts can be part of a healthy weight loss diet. However, broccoli spears are lower in calories and higher in fiber, making them a more weight-loss-friendly option. Brazil nuts are high in healthy fats and calories, so they should be consumed in moderation as part of a balanced diet. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli spears can help support your weight loss goals.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Both frozen broccoli spears and Brazil nuts are nutritious foods, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle growth. Incorporating Brazil nuts into your diet along with other protein-rich plant foods such as legumes, tofu, and quinoa can help support muscle development.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to Brazil nuts. Broccoli requires less water, land, and resources to grow compared to Brazil nuts, which are typically grown in rainforest regions. Additionally, transportation of Brazil nuts from these regions to other parts of the world can contribute to a higher carbon footprint. Choosing locally grown, seasonal produce like broccoli can help reduce environmental impact.