Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Okra	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.76% 0.13g	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	10% 13g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.13% 5.9g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.07g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Okra	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	6.4% 0.083mg	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	73.4% 294μg	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	27.3% 24.6mg	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	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Okra	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	18.3% 0.16mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	75.3% 1.73mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	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	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Okra per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Vitamin A, 4.2 times more Vitamin B6, 5.5 times more Vitamin C, 4.1 times more Vitamin E and 2.1 times more Vitamin K than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 1.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Okra provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Iron, 1.4 times more Phosphorus and 3.2 times more Selenium than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 2 times more Calcium, 2.3 times more Copper, 2.7 times more Magnesium, 3.4 times more Manganese and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Okra contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 125 times more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than Frozen Okra.
• While 7 oz of Frozen Okra, Unprepared contain 2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Okra offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Okra provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Frozen Okra, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Okra

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

Both frozen broccoli spears and frozen okra are nutritious choices, but they offer different health benefits. Broccoli is rich in vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. On the other hand, okra is a good source of vitamin C, vitamin K, and folate, which can help with immune function, blood clotting, and cell division. Both vegetables are low in calories and high in antioxidants, making them excellent additions to a balanced vegan diet.

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

Both frozen broccoli spears and frozen okra are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in vitamin C compared to okra. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular physical activity can help you achieve your weight loss goals.

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

Both frozen broccoli spears and frozen okra are excellent choices for building muscle due to their high protein content and nutrient density. However, broccoli spears are slightly higher in protein and also contain more vitamin C, which can help with muscle recovery and overall health. Therefore, if you are looking to gain more muscle while training consistently, incorporating more frozen broccoli spears into your diet may be a beneficial choice.

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

Both Frozen Broccoli Spears and Frozen Okra have a relatively low environmental impact compared to animal products. However, broccoli typically requires more water and energy to grow compared to okra. Okra is also known for its ability to thrive in hot and dry conditions, making it a more sustainable option in certain regions. Overall, both options are good choices for the environment compared to animal-based foods.