Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Frozen Broccoli Spears	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.82% 0.14g	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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.38% 4.62g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	9.3% 0.12mg	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	31.8% 127μg	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	41.5% 37.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14.3% 143mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16% 548mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Spring Or Scallions Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Spring Or Scallions Onions:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9, 3.6 times more Vitamin C and 2.5 times more Vitamin E than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 2 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Spring Or Scallions Onions provide similar amounts of Vitamin A and Vitamin B3 per seven ounces.
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Spring Or Scallions Onions:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Manganese, 1.6 times more Phosphorus and 3.2 times more Selenium than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 1.8 times more Calcium, 2.3 times more Copper and 2.1 times more Iron than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Spring Or Scallions Onions contain similar levels of Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Spring Or Scallions Onions lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 31.3 times more Omega 3 and 1.7 times more Protein than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 1.4 times more Carbohydrate and 1.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Spring Or Scallions Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Spring Or Scallions Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Spring Or Scallions Onions

What are the health benefits of Frozen Broccoli Spears compared to Spring Or Scallions Onions?

Frozen broccoli spears are a great source of vitamins C and K, as well as fiber and antioxidants. They can help support immune function, bone health, and digestion. Spring onions or scallions are also nutritious, providing vitamins A and K, as well as antioxidants. Both options can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Frozen Broccoli Spears or Spring Or Scallions Onions?

Both frozen broccoli spears and spring onions are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are higher in fiber and have more vitamins and minerals compared to spring onions. Including a variety of vegetables in your diet is important for overall health and weight loss. Focus on eating a balanced diet that includes a mix of vegetables, whole grains, legumes, and lean proteins for optimal weight loss results.

Should I eat more Frozen Broccoli Spears or more Spring Or Scallions Onions to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both frozen broccoli spears and spring onions can be beneficial for muscle growth due to their nutrient content. Broccoli is a good source of protein, fiber, and vitamins C and K, while spring onions provide antioxidants and vitamins A and C. To support muscle growth, consider incorporating both into your diet along with other plant-based protein sources like legumes, tofu, and quinoa.

What is the environmental impact of producing Frozen Broccoli Spears compared to Spring Or Scallions Onions?

Frozen broccoli spears have a higher environmental impact compared to spring onions or scallions. Broccoli requires more resources such as water, land, and energy to grow and process into frozen form. On the other hand, spring onions or scallions are generally more resource-efficient to produce. Choosing locally grown and seasonal produce can further reduce the environmental impact of your food choices.