Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Frozen Broccoli Spears	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.74% 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	4.75% 6.17g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	21.7% 0.28mg	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	9.92% 39.7μg	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	75% 67.7mg	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	NA	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	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	21.4% 0.19mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	17% 0.39mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26.8% 911mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Baby Zucchini Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Baby Zucchini Squash:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.2 times more Vitamin B6, 4.7 times more Vitamin B9 and 2 times more Vitamin C than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 1.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Baby Zucchini Squash:

• 7 ounces of Frozen Broccoli Spears have 2 times more Calcium, 1.3 times more Manganese and 6.3 times more Selenium than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 2.7 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baby Zucchini Squash contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Carbohydrate and 2.7 times more Fiber than Baby Zucchini Squash.
• Both Frozen Broccoli Spears and Baby Zucchini Squash offer comparable quantities of Omega 3 and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Baby Zucchini Squash

What are the health benefits of Frozen Broccoli Spears compared to Baby Zucchini Squash?

Both frozen broccoli spears and baby zucchini squash are nutritious choices that offer various health benefits. Broccoli is a good source of vitamins C and K, fiber, and antioxidants, while zucchini is rich in vitamins A and C, potassium, and fiber. Both vegetables are low in calories and can support overall health and well-being. When choosing between the two, consider incorporating a variety of vegetables into your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Broccoli Spears or Baby Zucchini Squash?

Both frozen broccoli spears and baby zucchini 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 baby zucchini squash. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight more easily. Remember to pair these vegetables with a variety of other nutrient-dense foods for a well-rounded and balanced diet.

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

Both frozen broccoli spears and baby zucchini squash are nutritious options for muscle gain. Broccoli spears are a good source of protein, fiber, and vitamins C and K, which are important for muscle repair and growth. Zucchini squash is rich in vitamins A and C, as well as potassium, which can help with muscle function and recovery. To support muscle growth while training consistently, it's important to have a balanced diet that includes a variety of plant-based foods, including both broccoli and zucchini. Incorporating a mix of different vegetables will provide a range of nutrients that can help optimize your muscle-building efforts.

What is the environmental impact of producing Frozen Broccoli Spears compared to Baby Zucchini Squash?

Both Frozen Broccoli Spears and Baby Zucchini Squash have a relatively low environmental impact compared to animal products. However, producing Frozen Broccoli Spears generally requires less water and land compared to Baby Zucchini Squash. Additionally, broccoli is known for its high nutritional value, being rich in vitamins, minerals, and antioxidants. Both options are great choices for a plant-based diet with minimal environmental impact.