Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Walnuts	9%	84%	7%

Macro Nutrients

	Frozen Broccoli Spears	Walnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	38% 12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	35% 13.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Walnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	17.7% 9.72μg	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	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Walnuts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 52.5 times more Vitamin C, 1.9 times more Vitamin E and 37.6 times more Vitamin K than Walnuts.
• While 7 oz of English Walnuts contain 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Walnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 22.2 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 2.4 times more Calcium, 44.1 times more Copper, 4 times more Iron, 9.9 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium and 9.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of English Walnuts contain 22.6 times more Energy, 191.8 times more Fat, 117.8 times more Saturated Fat, 72.6 times more Omega 3, 1029.5 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 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 Walnuts

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

Frozen broccoli spears are a great source of fiber, vitamins C and K, and antioxidants, which can help support a healthy immune system, digestion, and reduce inflammation. Walnuts, on the other hand, are a good source of healthy fats, protein, and omega-3 fatty acids, which can support heart health and brain function. Both foods offer unique health benefits, so incorporating a variety of plant-based foods like frozen broccoli spears and walnuts into your diet can help ensure you're getting a wide range of nutrients.

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

Both frozen broccoli spears and walnuts can be beneficial for weight loss, but in different ways. Frozen broccoli spears are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. On the other hand, walnuts are a good source of healthy fats and protein, which can also help keep you full and provide essential nutrients. Ultimately, the key to weight loss is a balanced diet that includes a variety of nutrient-dense foods, so incorporating both frozen broccoli spears and walnuts into your meals can be a great way to support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Walnuts 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 walnuts are nutritious options, but walnuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to walnuts. Broccoli requires less water, land, and resources to grow compared to nuts like walnuts. Additionally, the transportation and processing of frozen broccoli may have a lower carbon footprint than walnuts due to their higher fat content and the need for specialized storage conditions.