Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Chia

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Chia	13%	54%	33%

Macro Nutrients

	Frozen Broccoli Spears	Chia	Recommended Dietary Allowance
Energy	2% 57.5kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2211% 35.4g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	68% 11.6g	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	64.3% 83.6g	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	180% 68.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Chia	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	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	24.3% 97μg	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	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	6.6% 0.99mg	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	Chia	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	125% 1252mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	204% 1.83mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	158% 665mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	235% 5.4mg	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	244% 1707mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Chia per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Vitamin B9, 42.7 times more Vitamin C and 2.7 times more Vitamin E than Chia.
• While 7 oz of Dried Chia Seeds contain 8.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 19.1 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Chia have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 15.6 times more Water than Chia.
• While 7 oz of Dried Chia Seeds contain 15.4 times more Calcium, 25.7 times more Copper, 10.7 times more Iron, 20.9 times more Magnesium, 10.6 times more Manganese, 14.6 times more Phosphorus, 1.6 times more Potassium, 29.1 times more Selenium and 13.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Chia Seeds contain 16.8 times more Energy, 90.4 times more Fat, 64 times more Saturated Fat, 142.6 times more Omega 3, 157.7 times more Omega 6, 7.9 times more Carbohydrate, 11.5 times more Fiber and 5.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Chia

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

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and folate. They are also high in fiber and low in calories, making them a nutritious addition to a vegan diet. On the other hand, chia seeds are rich in omega-3 fatty acids, fiber, and protein, which can help support heart health, digestion, and satiety. Both frozen broccoli spears and chia seeds offer unique health benefits, so incorporating both into your diet can contribute to overall health and well-being.

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

Both frozen broccoli spears and chia seeds can be beneficial for weight loss due to their low calorie and high nutrient content. However, chia seeds are higher in healthy fats and fiber, which can help keep you feeling full and satisfied for longer periods of time. Incorporating both foods into a balanced diet can support weight loss efforts by providing essential nutrients and promoting a feeling of fullness.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen broccoli spears and chia seeds are nutritious options, but chia seeds are a better source of protein. Chia seeds also provide essential omega-3 fatty acids, fiber, and other nutrients that can support muscle growth and recovery. Incorporating chia seeds into your diet along with a variety of plant-based protein sources can help you reach your muscle-building goals.

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

Producing frozen broccoli spears typically has a lower environmental impact compared to chia seeds. Broccoli is a plant-based food that requires less water, land, and resources to grow compared to chia, which is a seed crop. Additionally, broccoli can be grown locally in many regions, reducing transportation emissions. However, it's important to consider the overall sustainability of the food system and choose a variety of plant-based foods to support a balanced and eco-friendly diet.