Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Frozen Broccoli Spears	Sprouted Peas	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.1% 0.53g	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	41.4% 53.8g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	40.5% 0.53mg	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	71.4% 286μg	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	23% 20.6mg	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	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	Sprouted Peas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	60% 0.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	37.8% 0.87mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	22.2% 756mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sprouted Peas per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 6.6 times more Vitamin C than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 6.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Sprouted Peas:

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Selenium and 1.5 times more Water than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 7.6 times more Copper, 3.1 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sprouted Peas contain similar levels of Calcium per seven ounces.
• 7 ounces of Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2 times more Omega 3 than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 4.3 times more Energy, 5.1 times more Carbohydrate and 2.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Sprouted Peas

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

Both frozen broccoli spears and sprouted peas are excellent sources of essential nutrients. Broccoli is rich in vitamin C, vitamin K, and fiber, while peas are high in protein, fiber, and folate. Both are low in calories and can contribute to a well-rounded vegan diet. It's important to include a variety of vegetables in your diet to ensure you are getting a wide range of nutrients.

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

Both frozen broccoli spears and sprouted peas are nutritious options for weight loss due to their high fiber and low calorie content. However, in terms of weight loss, it ultimately comes down to overall calorie intake and creating a calorie deficit. Incorporating a variety of vegetables into your diet, including both broccoli and peas, can help you feel full and satisfied while providing essential nutrients for overall health and weight management.

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

Both frozen broccoli spears and sprouted peas are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, sprouted peas are slightly higher in protein content compared to broccoli spears. Therefore, if your goal is to gain more muscle while training consistently, you may want to consider incorporating more sprouted peas into your diet. Additionally, be sure to include a variety of plant-based protein sources in your meals to ensure you are meeting all your nutritional needs for optimal muscle growth.

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

Both Frozen Broccoli Spears and Sprouted Peas have a lower environmental impact compared to animal-based foods. However, producing Sprouted Peas generally has a lower environmental footprint than Frozen Broccoli Spears due to factors such as water usage, land usage, and greenhouse gas emissions. Peas are nitrogen-fixing plants that can help improve soil health and require less water and land compared to broccoli. Overall, choosing plant-based foods like Sprouted Peas can help reduce your carbon footprint and support sustainable food production.