Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Frozen Broccoli Spears	Hazelnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	91% 15.5g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.33g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	11% 6.07g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Hazelnuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	86% 1.1mg	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	56% 224μg	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	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Hazelnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Hazelnuts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 10.8 times more Vitamin C and 7.1 times more Vitamin K than Hazelnuts.
• While 7 oz of Hazelnuts contain 8.9 times more Vitamin B1, 3.9 times more Vitamin B3, 3.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 11.1 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hazelnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Hazelnuts have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 17.1 times more Water than Hazelnuts.
• While 7 oz of Hazelnuts contain 2.8 times more Calcium, 47.9 times more Copper, 6.5 times more Iron, 10.2 times more Magnesium, 24.1 times more Manganese, 4.9 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 7.2 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Omega 3 than Hazelnuts.
• While 7 oz of Hazelnuts contain 21.7 times more Energy, 178.7 times more Fat, 85.8 times more Saturated Fat, 211.7 times more Omega 6, 3.1 times more Carbohydrate, 3 times more Sugars, 3.2 times more Fiber and 4.9 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 Hazelnuts

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

Frozen broccoli spears are a great source of vitamins C and K, fiber, and antioxidants that support immune function and promote healthy digestion. Hazelnuts, on the other hand, are rich in healthy fats, vitamin E, and minerals like magnesium and copper that support heart health and brain function. Both are nutritious options, but broccoli spears may be lower in calories and higher in fiber, making them a good choice for weight management and digestive health.

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

Both frozen broccoli spears and hazelnuts can be beneficial for weight loss, but they have different nutritional profiles. Broccoli is low in calories and high in fiber, making it a great option for promoting fullness and aiding in weight loss. Hazelnuts, on the other hand, are calorie-dense but rich in healthy fats and protein, which can also help keep you full and satisfied. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli and hazelnuts into your diet can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and hazelnuts are nutritious options, but hazelnuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of protein-rich foods like nuts, seeds, legumes, and whole grains into your diet can help support muscle growth and recovery.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to hazelnuts. Broccoli requires less water, land, and resources to grow compared to hazelnuts. Additionally, broccoli is typically grown in a shorter time frame, reducing the overall environmental footprint of its production. However, it's important to consider factors such as transportation and packaging when assessing the environmental impact of any food product.