Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Spirulina	64%	10%	26%

Macro Nutrients

	Frozen Broccoli Spears	Spirulina	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.75% 0.13g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.82% 0.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	11% 6.07g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Spirulina	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.2% 0.067mg	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	4.47% 18μg	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	2% 1.8mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Spirulina	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	132% 1.2mg	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	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	16% 0.37mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.4% 252mg	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	13% 194mg	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	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Spirulina per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 19 times more Vitamin A, 5.1 times more Vitamin B6, 10.4 times more Vitamin B9, 75.9 times more Vitamin C, 2.8 times more Vitamin E and 40.6 times more Vitamin K than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 3.1 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Spirulina have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 3.4 times more Calcium, 1.4 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium, 2.7 times more Selenium and 1.7 times more Zinc than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 16.6 times more Copper, 3.9 times more Iron and 5.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Spirulina contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Spirulina lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3 times more Omega 3, 2.2 times more Carbohydrate, 4.9 times more Sugars and 7.5 times more Fiber than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 1.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Spirulina provide inadequate amounts of Carbohydrate and Fiber
• Both Frozen Broccoli Spears as well as Raw Spirulina Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Spirulina

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

Frozen broccoli spears are a good source of vitamins C, K, and A, as well as fiber and antioxidants. They can help support immune function, bone health, and digestion. Spirulina is a nutrient-dense algae rich in protein, iron, and B vitamins. It can help boost energy levels, support detoxification, and provide antioxidant protection. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both frozen broccoli spears and spirulina can be beneficial for weight loss, but they work in different ways. Frozen broccoli spears are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Spirulina, on the other hand, is a nutrient-dense algae that is high in protein and may help boost metabolism. Ultimately, incorporating a variety of nutrient-dense foods like frozen broccoli spears and spirulina into your diet, along with regular physical activity, can support weight loss efforts.

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

To gain more muscle while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and spirulina are nutritious options, but spirulina is a more concentrated source of protein. Incorporating spirulina into your diet can help support muscle growth and recovery. However, it's also important to include a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds to ensure you are meeting your protein needs for muscle building.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to spirulina. Broccoli requires less energy and resources to grow and harvest, while spirulina cultivation often involves more intensive processes like water and nutrient management. However, both are nutritious plant-based options that can be part of a sustainable diet.