Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	2% 57.5kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	7.32% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	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	47% 61g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	21% 15g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Sweet Potato Puffs	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	4.85% 4.37mg	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	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	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	NA	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	NA	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	4.86% 180g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Sweet Potato Puffs per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Frozen Sweet Potato Puffs:

• 7 ounces of Frozen Broccoli Spears have 31 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Sweet Potato Puffs:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Iron and 1.4 times more Water than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 1.4 times more Calcium and 14.7 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Sweet Potato Puffs contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Fiber and 2.3 times more Protein than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 5.6 times more Energy, 10.5 times more Fat, 5.7 times more Carbohydrate and 5.2 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Sweet Potato Puffs

What are the health benefits of Frozen Broccoli Spears compared to Frozen Sweet Potato Puffs?

Both frozen broccoli spears and frozen sweet potato puffs are nutritious options, but they offer different health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants. They can support immune function, bone health, and digestion. Frozen sweet potato puffs are a good source of beta-carotene, vitamin C, and fiber. They can help support eye health, boost immunity, and regulate blood sugar levels. In general, both options are great additions to a balanced vegan diet, providing essential nutrients and health benefits.

Can I lose weight easier by eating more Frozen Broccoli Spears or Frozen Sweet Potato Puffs?

Both frozen broccoli spears and sweet potato puffs can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli spears are lower in calories and carbohydrates compared to sweet potato puffs, making them a better option for weight loss. Additionally, broccoli is a nutrient-dense vegetable that is rich in vitamins, minerals, and antioxidants, which can support overall health and weight management. Incorporating a variety of vegetables, including broccoli, into your diet can help you feel full and satisfied while promoting weight loss.

Should I eat more Frozen Broccoli Spears or more Frozen Sweet Potato Puffs to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based protein sources. Both frozen broccoli spears and sweet potato puffs can be part of a muscle-building diet, but sweet potatoes are higher in carbohydrates which can provide energy for workouts. However, broccoli is a good source of protein, fiber, and essential vitamins and minerals. To optimize muscle growth, consider incorporating both foods into your diet along with other plant-based protein sources such as legumes, tofu, tempeh, and quinoa.

What is the environmental impact of producing Frozen Broccoli Spears compared to Frozen Sweet Potato Puffs?

Both Frozen Broccoli Spears and Frozen Sweet Potato Puffs have a lower environmental impact compared to animal-based products. However, broccoli typically requires less water and land to grow compared to sweet potatoes. Additionally, broccoli tends to have a shorter growing cycle, which can further reduce its environmental footprint. Overall, both options are good choices for the environment when compared to animal products.