Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Frozen Broccoli Spears	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.07g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Spaghetti Winter Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Spaghetti Winter Squash:

• 7 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 1.7 times more Vitamin B6, 7.8 times more Vitamin B9, 32.5 times more Vitamin C, 10.4 times more Vitamin E and 112.7 times more Vitamin K than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 2.1 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Spaghetti Winter Squash:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, 6.3 times more Selenium and 1.8 times more Zinc than Spaghetti Winter Squash.
• Both Frozen Broccoli Spears and Spaghetti Winter Squash contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2 times more Fiber and 4.8 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Spaghetti Winter Squash offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Spaghetti Winter Squash

What are the health benefits of Frozen Broccoli Spears compared to Spaghetti Winter Squash?

Both frozen broccoli spears and spaghetti winter squash are nutritious choices. Frozen broccoli spears are rich in vitamins C, K, and folate, as well as fiber and antioxidants. Spaghetti winter squash is a good source of vitamins A and C, as well as fiber and antioxidants. Both options can contribute to a well-rounded, plant-based diet that supports overall health and well-being.

Can I lose weight easier by eating more Frozen Broccoli Spears or Spaghetti Winter Squash?

Both frozen broccoli spears and spaghetti winter squash are low in calories and high in fiber, making them great options for weight loss. However, spaghetti winter squash is lower in calories and carbohydrates compared to broccoli spears, which can make it a slightly better choice for weight loss. Additionally, the high fiber content in spaghetti winter squash can help you feel full and satisfied, potentially aiding in weight loss efforts.

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

To gain more muscles while training consistently, it is important to ensure you are consuming an adequate amount of protein. Both frozen broccoli spears and spaghetti winter squash are nutritious options, but spaghetti winter squash contains more carbohydrates which can help fuel your workouts. To support muscle growth, focus on incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet along with a variety of vegetables for overall health and performance.

What is the environmental impact of producing Frozen Broccoli Spears compared to Spaghetti Winter Squash?

Both Frozen Broccoli Spears and Spaghetti Winter Squash have a lower environmental impact compared to animal-based foods. However, producing Frozen Broccoli Spears generally requires less water, land, and energy compared to Spaghetti Winter Squash. Broccoli also has a higher protein content and is a good source of vitamins and minerals. It's important to consider the overall sustainability of the food system when making food choices.