Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rutabagas	11%	4%	85%

Macro Nutrients

	Frozen Broccoli Spears	Rutabagas	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.41% 0.069g	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	13% 17g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rutabagas	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rutabagas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	7.06% 0.064mg	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	11% 0.87mg	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	11.3% 0.26mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Rutabagas per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9, 2.7 times more Vitamin C, 4.5 times more Vitamin E and 338 times more Vitamin K than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Rutabagas have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Rutabagas:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Iron, 2 times more Manganese, 2.7 times more Selenium and 1.4 times more Zinc than Rutabagas.
• Both Frozen Broccoli Spears and Rutabagas contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Rutabagas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Omega 3, 1.3 times more Fiber and 2.8 times more Protein than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.6 times more Carbohydrate and 3 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Rutabagas provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Rutabagas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Rutabagas

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

Both frozen broccoli spears and rutabagas are nutritious options, but they offer different health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as folate and fiber. They also contain antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Rutabagas, on the other hand, are a good source of fiber, vitamin C, and potassium. They also contain antioxidants and may help support digestive health and boost the immune system. In general, both frozen broccoli spears and rutabagas are great additions to a balanced vegan diet, providing essential nutrients and health benefits.

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

Both frozen broccoli spears and rutabagas can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to rutabagas, making them a slightly better choice for weight loss. Incorporating a variety of vegetables into your diet, including both broccoli and rutabagas, can help support weight loss efforts by providing essential nutrients and promoting feelings of fullness.

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

Both frozen broccoli spears and rutabagas are nutritious choices for building muscle while training consistently. Broccoli is a good source of protein, fiber, and vitamins C and K, which are important for muscle growth and recovery. Rutabagas are rich in fiber, vitamin C, and potassium, which can also support muscle function and repair. To maximize muscle gain, it's important to include a variety of plant-based foods in your diet, including both broccoli and rutabagas, along with other protein-rich foods like legumes, tofu, and whole grains.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to rutabagas. Broccoli requires less water, land, and energy to grow, and also produces fewer greenhouse gas emissions. Additionally, broccoli is a more nutrient-dense vegetable, providing a good source of vitamins and minerals.