Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Frozen Broccoli Spears	Young Green Onions	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.95% 0.16g	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	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	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	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Green Onions	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Young Green Onions	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	6.84% 0.062mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13% 0.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Young Green Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Young Green Onions:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 3.1 times more Vitamin B9, 5.1 times more Vitamin C and 6.4 times more Vitamin E than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 3.5 times more Vitamin A and 1.5 times more Vitamin K than Frozen Broccoli Spears.
• 7 ounces of Young Green Onions have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Young Green Onions:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Iron, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 3.8 times more Selenium and 1.7 times more Zinc than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 1.3 times more Calcium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Green Onions contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Young Green Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.1 times more Omega 3, 1.7 times more Fiber and 3.2 times more Protein than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Green Onions offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Young Green Onions provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Young Green Onions, tops only provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Young Green Onions

What are the health benefits of Frozen Broccoli Spears compared to Young Green Onions?

Frozen broccoli spears are a great source of vitamins C and K, as well as fiber and antioxidants. They can help support a healthy immune system and promote good digestion. Young green onions, on the other hand, are rich in vitamins A, C, and K, as well as antioxidants. They can help reduce inflammation and support heart health. Both options are nutritious choices, but broccoli spears may offer more fiber and antioxidants compared to young green onions.

Can I lose weight easier by eating more Frozen Broccoli Spears or Young Green Onions?

Both frozen broccoli spears and young green onions can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are a better choice for weight loss as they are lower in calories and higher in fiber compared to young green onions. Broccoli spears are also a good source of vitamins and minerals that can support weight loss and overall health. Incorporating a variety of vegetables into your diet, including broccoli spears, can help you achieve your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Young Green Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen broccoli spears and young green onions are nutritious choices, but young green onions contain more protein per serving compared to broccoli. Therefore, incorporating more young green onions into your diet may be beneficial for muscle growth. Additionally, including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help support muscle development.

What is the environmental impact of producing Frozen Broccoli Spears compared to Young Green Onions?

Both frozen broccoli spears and young green onions have a relatively low environmental impact compared to animal products. However, producing frozen broccoli spears typically requires more resources such as water, energy, and packaging compared to young green onions. Choosing locally grown and organic options can help reduce the environmental impact of both food choices.