Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Broccoli Spears	Potato Skin	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Potato Skin per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 3.4 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B9 and 6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Broccoli Spears as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Potato Skin:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Calcium, 1.6 times more Phosphorus and 6.3 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 11.8 times more Copper, 4.5 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese and 1.7 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potato Skin contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 12.5 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Energy and 2.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Potato Skin

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

Frozen broccoli spears are a nutrient-dense food that is high in vitamins C, K, and A, as well as fiber and antioxidants. They can help support a healthy immune system, promote bone health, and aid in digestion. On the other hand, potato skin is a good source of fiber and potassium, but it is also high in carbohydrates and calories. Overall, frozen broccoli spears are a healthier option compared to potato skin due to their lower calorie content and higher nutrient density.

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

You may have an easier time losing weight by choosing frozen broccoli spears over potato skins. Broccoli is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Potato skins, on the other hand, are higher in calories and lower in fiber, which may not be as filling and could lead to consuming more calories overall. Remember to focus on a balanced diet with plenty of fruits, vegetables, whole grains, and plant-based proteins for sustainable weight loss.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and potato skins can be part of a balanced diet, but for muscle growth, you may want to prioritize protein-rich foods like legumes, tofu, tempeh, and seitan. Incorporating a mix of these plant-based protein sources along with whole grains and plenty of fruits and vegetables will support your muscle-building goals.

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

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Potato Skin. Broccoli requires less water, land, and energy to grow compared to potatoes. Additionally, broccoli has a higher nutritional value and is rich in essential nutrients like vitamins C and K, fiber, and antioxidants. Choosing broccoli over potato skin can be a more sustainable and nutritious choice for both the environment and your health.