Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	2% 57.5kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	28% 9g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	29.8% 5.06g	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	46.6% 60.6g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	20% 0.26mg	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	24% 95μg	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	10% 9.13mg	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	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.73% 109μg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	25.8% 0.59mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.86% 180g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Par Fried Breaded Onion Rings per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Frozen Par Fried Breaded Onion Rings:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 14.8 times more Vitamin C than Frozen Par Fried Breaded Onion Rings.
• While 7 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.4 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Par Fried Breaded Onion Rings provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Par Fried Breaded Onion Rings have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Par Fried Breaded Onion Rings:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Water than Frozen Par Fried Breaded Onion Rings.
• While 7 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 2.1 times more Copper, 1.3 times more Iron, 1.3 times more Selenium and 14.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Par Fried Breaded Onion Rings contain similar levels of Calcium, Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Fiber than Frozen Par Fried Breaded Onion Rings.
• While 7 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 8.9 times more Energy, 41.5 times more Fat, 87.2 times more Saturated Fat, 68.9 times more Omega 6 and 5.7 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Par Fried Breaded Onion Rings offer comparable quantities of Omega 3 and Protein 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 Frozen Par Fried Breaded Onion Rings

What are the health benefits of Frozen Broccoli Spears compared to Frozen Par Fried Breaded Onion Rings?

Frozen broccoli spears are a nutrient-dense option that are high in vitamins, minerals, and antioxidants. They are low in calories and high in fiber, which can support digestion and overall health. On the other hand, frozen par-fried breaded onion rings are typically high in unhealthy fats, calories, and sodium. They lack the same nutritional value as broccoli and may contribute to weight gain and other health issues when consumed regularly.

Can I lose weight easier by eating more Frozen Broccoli Spears or Frozen Par Fried Breaded Onion Rings?

You can lose weight easier by eating more Frozen Broccoli Spears as they are low in calories, high in fiber, and packed with essential nutrients. On the other hand, Frozen Par Fried Breaded Onion Rings are high in calories, unhealthy fats, and may hinder weight loss efforts.

Should I eat more Frozen Broccoli Spears or more Frozen Par Fried Breaded Onion Rings to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more Frozen Broccoli Spears as they are a rich source of plant-based protein, fiber, vitamins, and minerals that support muscle growth and recovery. On the other hand, Frozen Par Fried Breaded Onion Rings are typically high in unhealthy fats and calories, which may not be as beneficial for muscle building.

What is the environmental impact of producing Frozen Broccoli Spears compared to Frozen Par Fried Breaded Onion Rings?

Producing Frozen Broccoli Spears has a lower environmental impact compared to Frozen Par Fried Breaded Onion Rings. Broccoli requires less water, land, and energy to grow compared to onions. Additionally, broccoli production generates fewer greenhouse gas emissions and has a lower overall carbon footprint. Choosing broccoli over onion rings can help reduce the environmental impact of food production.