Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Frozen Broccoli Spears	Dried Spirulina	Recommended Dietary Allowance
Energy	2% 57.5kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	14.6% 2.5g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.5% 6.15g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	11% 6.07g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	55.6% 0.72mg	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	46.6% 187μg	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	22.3% 20mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dried Spirulina	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	1345% 12mg	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	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	164% 3.77mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Spirulina per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 2 times more Vitamin A, 6.8 times more Vitamin C and 4 times more Vitamin K than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 33.1 times more Vitamin B1, 32.2 times more Vitamin B2, 27.7 times more Vitamin B3, 14.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.7 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dried Spirulina provide similar amounts of Vitamin B9 per seven ounces.
• Both Frozen Broccoli Spears as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Dried Spirulina:

• 7 ounces of Frozen Broccoli Spears have 19.3 times more Water than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 2.9 times more Calcium, 169.4 times more Copper, 39.6 times more Iron, 12.2 times more Magnesium, 7.4 times more Manganese, 2 times more Phosphorus, 5.5 times more Potassium, 3.8 times more Selenium, 61.6 times more Sodium and 5.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Spirulina Seaweed contain 10 times more Energy, 22.7 times more Fat, 51 times more Saturated Fat, 6.6 times more Omega 3, 33.9 times more Omega 6, 4.5 times more Carbohydrate, 2.1 times more Sugars and 18.8 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dried Spirulina offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Dried Spirulina

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

Frozen broccoli spears are a good source of vitamins A, C, and K, as well as fiber and antioxidants. They can help support immune function, eye health, and digestion. Dried spirulina is a nutrient-dense algae rich in protein, iron, and B vitamins. It can help boost energy levels, support muscle recovery, and promote overall health. Both options offer unique health benefits, so incorporating a variety of plant-based foods into your diet is ideal for optimal nutrition.

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

Both frozen broccoli spears and dried spirulina can be beneficial for weight loss due to their low calorie and high nutrient content. However, frozen broccoli spears may be more filling and satisfying due to their fiber content, which can help with appetite control and weight management. Dried spirulina is a nutrient-dense superfood that can also support weight loss by providing essential nutrients and potentially boosting metabolism. Ultimately, incorporating a variety of nutrient-dense foods like both frozen broccoli spears and dried spirulina into a balanced diet can support weight loss efforts.

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

To gain more muscles while training consistently, it is recommended to consume more frozen broccoli spears. Broccoli is a good source of protein, fiber, and essential vitamins and minerals that can support muscle growth and recovery. Dried spirulina is also a nutrient-dense food, but broccoli provides a more balanced and complete profile of nutrients for muscle building.

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

Producing Frozen Broccoli Spears generally has a higher environmental impact compared to Dried Spirulina. Broccoli requires more resources such as water, land, and energy for cultivation and transportation. On the other hand, Spirulina is a highly sustainable crop that can be grown using minimal water and land resources. Additionally, Spirulina is a nutrient-dense food that has a lower carbon footprint compared to broccoli.