Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Frozen Broccoli Spears	Dried Pilinuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	193% 62g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	88.8% 15g	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	6.08% 7.9g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	151% 1.8mg	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	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.6% 0.23mg	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	29.8% 119μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	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	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Pilinuts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 113.8 times more Vitamin C than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 12.7 times more Vitamin B1 and 2 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dried Pilinuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Dried Pilinuts:

• 7 ounces of Frozen Broccoli Spears have 32.7 times more Water than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 3.5 times more Calcium, 26.6 times more Copper, 4.9 times more Iron, 18.9 times more Magnesium, 9 times more Manganese, 9.7 times more Phosphorus, 2 times more Potassium and 8.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Carbohydrate than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 24.8 times more Energy, 234 times more Fat, 599.7 times more Saturated Fat, 205.5 times more Omega 6 and 3.5 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 Dried Pilinuts

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

Frozen broccoli spears are a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. They are low in calories and high in antioxidants, which can help reduce inflammation and support overall health. On the other hand, dried pilinuts are high in healthy fats, protein, and magnesium, which can support heart health and provide sustained energy. However, they are also calorie-dense, so portion control is important. Overall, both options can be part of a healthy vegan diet, but it's important to include a variety of foods to ensure you're getting a wide range of nutrients.

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

You may have an easier time losing weight by incorporating more frozen broccoli spears into your diet, as they are low in calories and high in fiber, which can help you feel full and satisfied. Dried pilinuts, on the other hand, are calorie-dense and high in fat, so they should be consumed in moderation if weight loss is your goal.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of protein-rich foods. Frozen broccoli spears are a good source of plant-based protein, vitamins, and minerals, while dried pilinuts are high in healthy fats and protein. Both can be beneficial for muscle growth, but it is important to also include other protein sources such as legumes, tofu, tempeh, and whole grains in your diet for optimal muscle building.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to dried pilinuts. Broccoli is a low-impact crop that requires less water and land compared to nuts like pilinuts. Additionally, the processing and transportation of frozen broccoli typically have a lower carbon footprint than the processing and transportation of dried nuts.