Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Flaxseed	13%	67%	20%

Macro Nutrients

	Frozen Broccoli Spears	Flaxseed	Recommended Dietary Allowance
Energy	2% 57.5kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	143% 54g	38g per day for Men 19-50 years
Protein	11% 6.07g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Flaxseed	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Flaxseed per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 113.8 times more Vitamin C, 4.4 times more Vitamin E and 23.6 times more Vitamin K than Flaxseed.
• While 7 oz of Flaxseed contain 22.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Flaxseed provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 13 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 6.2 times more Calcium, 33.9 times more Copper, 8 times more Iron, 24.5 times more Magnesium, 9.7 times more Manganese, 10.9 times more Phosphorus, 3.3 times more Potassium, 13.4 times more Selenium, 1.8 times more Sodium and 12.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Flaxseed contain 18.4 times more Energy, 124 times more Fat, 70.4 times more Saturated Fat, 182.5 times more Omega 3, 159.5 times more Omega 6, 5.4 times more Carbohydrate, 9.1 times more Fiber and 6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Flaxseed offer comparable quantities of Sugars 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 Flaxseed

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

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants that support overall health, including immune function, digestion, and heart health. They are also high in fiber and low in calories, making them a nutritious addition to a balanced diet. Flaxseed, on the other hand, is rich in omega-3 fatty acids, fiber, and lignans, which have been linked to reduced inflammation, improved heart health, and digestive health. Both frozen broccoli spears and flaxseed offer unique health benefits, so incorporating both into your diet can help you achieve a well-rounded nutrient intake.

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

Both frozen broccoli spears and flaxseed can be beneficial for weight loss due to their high fiber content and low calorie density. However, in terms of weight loss, focusing on overall calorie intake and creating a balanced diet is key. Incorporating a variety of nutrient-dense foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds is important for overall health and weight management. It's best to include a combination of both frozen broccoli spears and flaxseed in your diet to benefit from their unique nutritional properties.

Should I eat more Frozen Broccoli Spears or more Flaxseed 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 flaxseed are nutritious options, but flaxseed is a better source of protein. Flaxseed is also high in omega-3 fatty acids, which can help reduce inflammation and support muscle recovery. However, it is important to include a variety of protein sources in your diet to ensure you are meeting all your nutrient needs.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to flaxseed. Broccoli requires less water, land, and resources to grow compared to flaxseed. Additionally, broccoli is typically grown closer to where it is consumed, reducing transportation emissions. However, both foods can be part of a sustainable diet when produced and consumed mindfully.