Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Frozen Broccoli Spears	Scallop Summer Squash	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.36% 0.062g	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	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.54% 4.74g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16.6% 0.22mg	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	15% 59.5μg	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	39.7% 35.7mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	22.5% 0.2mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.5% 0.31mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Scallop Summer Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Scallop Summer Squash:

• 7 ounces of Frozen Broccoli Spears have 5.2 times more Vitamin A, 3.8 times more Vitamin B2, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9, 3.8 times more Vitamin C, 10.4 times more Vitamin E and 30.7 times more Vitamin K than Scallop Summer Squash.
• While 7 oz of Raw Scallop Summer Squash contain 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Scallop Summer Squash provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Scallop Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Scallop Summer Squash:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 1.8 times more Iron, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 9.5 times more Selenium than Scallop Summer Squash.
• While 7 oz of Raw Scallop Summer Squash contain 2.8 times more Copper and 1.4 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Scallop Summer Squash contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Scallop Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Omega 3, 1.4 times more Carbohydrate, 2.5 times more Fiber and 2.6 times more Protein than Scallop Summer Squash.
• While 7 oz of Raw Scallop Summer Squash contain 1.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Scallop Summer Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Scallop Summer Squash

What are the health benefits of Frozen Broccoli Spears compared to Scallop Summer Squash?

Both frozen broccoli spears and scallop summer squash are nutritious choices. Broccoli is a great source of vitamins C and K, fiber, and antioxidants. It may help support immune function and reduce inflammation. Summer squash is rich in vitamins A and C, as well as potassium and fiber. It can promote healthy skin and digestion. Both vegetables are low in calories and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Frozen Broccoli Spears or Scallop Summer Squash?

Both frozen broccoli spears and scallop summer squash are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to summer squash, which may make them a slightly better option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like both broccoli and summer squash into your diet can help support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Scallop Summer Squash to gain more muscles while training consistently?

To support muscle growth while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and scallop summer squash are nutritious options, but for muscle building, you may want to focus on higher protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of these plant-based proteins into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Frozen Broccoli Spears compared to Scallop Summer Squash?

Frozen broccoli spears have a lower environmental impact compared to scallop summer squash. Broccoli requires less water, land, and energy to grow, making it a more sustainable option. Additionally, broccoli has a higher yield per acre, further reducing its environmental footprint.