Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Pine Nuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	9.83% 7.12g	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	% 6.85g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	11% 6.07g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pine Nuts	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	54.4% 8.7mg	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	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pine Nuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	35% 1185mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pine Nuts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9, 85.4 times more Vitamin C and 1.9 times more Vitamin K than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 5.1 times more Vitamin B1, 2 times more Vitamin B2, 9.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.9 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pine Nuts:

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Calcium, 2.7 times more Selenium and 39.7 times more Water than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 36.8 times more Copper, 7.7 times more Iron, 15.7 times more Magnesium, 34.4 times more Manganese, 9.7 times more Phosphorus, 2.4 times more Potassium and 19 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pine Nuts contain 23.2 times more Energy, 201.1 times more Fat, 94.2 times more Saturated Fat, 1.3 times more Omega 3, 895.9 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Sugars and 4.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pine Nuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Pine Nuts

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

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, pine nuts are high in healthy fats, protein, and iron, but also high in calories. Both are nutritious options, but broccoli spears are lower in calories and higher in fiber, making them a great choice for weight management and overall health.

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

Both frozen broccoli spears and pine nuts can be beneficial for weight loss, but in different ways. Frozen broccoli spears are low in calories and high in fiber, making them a great option for adding volume to your meals without adding a lot of calories. On the other hand, pine nuts are high in healthy fats and protein, which can help keep you feeling full and satisfied. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like frozen broccoli spears and pine nuts into your diet can help support your weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on protein intake. Both frozen broccoli spears and pine nuts are good sources of protein, but pine nuts contain more protein per serving compared to broccoli. Therefore, incorporating more pine nuts into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources in your diet to ensure you are meeting your protein needs.

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

Producing frozen broccoli spears has a lower environmental impact compared to pine nuts. Broccoli requires less water, land, and resources to grow compared to pine nuts, which are typically imported and have a higher carbon footprint due to transportation. Additionally, broccoli is a more sustainable and locally available option for most people.