Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Frozen Broccoli Spears	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	290% 49.4g	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	29.5% 38.3g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	11% 6.07g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pinyon 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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17% 0.22mg	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	28.8% 115μg	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	4.4% 3.97mg	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	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	228% 2.05mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	374% 8.6mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	36.7% 1246mg	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	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.32% 11.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Pinyon 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 Pinyon Pine Nuts:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 34.2 times more Vitamin C than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 17.3 times more Vitamin B1, 2 times more Vitamin B2 and 9.5 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pinyon Pine Nuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 5.1 times more Calcium, 1.7 times more Phosphorus and 15.3 times more Water than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 28.8 times more Copper, 4.3 times more Iron, 14.6 times more Magnesium, 16.9 times more Manganese, 2.5 times more Potassium, 4.2 times more Sodium and 12.6 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Pinyon Pine Nuts contain 21.7 times more Energy, 179.4 times more Fat, 180.3 times more Saturated Fat, 6.3 times more Omega 3, 672.5 times more Omega 6, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.8 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 Pinyon Pine Nuts

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

Frozen broccoli spears are a great source of vitamins, minerals, and fiber. They are low in calories and high in antioxidants, which can help reduce inflammation and lower the risk of chronic diseases. On the other hand, pinyon pine nuts are high in healthy fats, protein, and minerals like magnesium and zinc. While both are nutritious options, broccoli spears provide more vitamins and fiber, while pinyon pine nuts offer healthy fats and protein. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

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

Both frozen broccoli spears and pinyon pine nuts can be part of a healthy weight loss diet, but they have different calorie and nutrient profiles. Frozen broccoli spears are low in calories and high in fiber, making them a great choice for weight loss. They are also rich in vitamins and minerals that support overall health. Pinyon pine nuts are higher in calories and healthy fats, so while they can be a nutritious addition to your diet, they should be consumed in moderation if weight loss is your goal. In general, focusing on a balanced diet that includes a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, is key for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen broccoli spears and pinyon pine nuts are nutritious choices, but pinyon pine nuts are higher in protein and healthy fats, making them a better option for muscle building. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can help support muscle growth and recovery.

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

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Pinyon Pine Nuts. Broccoli requires less water, land, and resources to grow compared to pine nuts. Additionally, broccoli is typically grown in larger quantities and is more widely available, reducing transportation emissions. However, it's important to consider factors such as packaging and processing methods when evaluating the overall environmental impact of these food products.