Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Frozen Broccoli Spears	Root Wasabi	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	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	36% 46.7g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	11% 6.07g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Root Wasabi	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	42% 0.54mg	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	8.93% 35.7μg	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	92% 83mg	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	Root Wasabi	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	34% 0.31mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	33.7% 0.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	33% 1127mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Root Wasabi per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 5.2 times more Vitamin B9 and 1.6 times more Vitamin C than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Root Wasabi provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Root Wasabi have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Root Wasabi:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Water than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 3.1 times more Calcium, 4.3 times more Copper, 1.4 times more Iron, 4.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Root Wasabi contain 3.8 times more Energy, 4.4 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Frozen Broccoli Spears VS Root Wasabi

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

Frozen broccoli spears are a great source of vitamins C and K, fiber, and antioxidants. They can help support immune function, bone health, and digestion. On the other hand, root wasabi is known for its anti-inflammatory properties and potential cancer-fighting benefits due to its high levels of compounds called isothiocyanates. Both can be beneficial additions to a balanced vegan diet, but broccoli spears may offer a wider range of nutrients.

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

Both frozen broccoli spears and root wasabi can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are a better choice as they are lower in calories and higher in nutrients compared to root wasabi. Broccoli is also a good source of vitamins, minerals, and antioxidants that can support overall health and weight loss. It is important to focus on a balanced diet and include a variety of fruits, vegetables, whole grains, and plant-based proteins for successful weight loss.

Should I eat more Frozen Broccoli Spears or more Root Wasabi to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both frozen broccoli spears and root wasabi can be beneficial for muscle growth. Broccoli is rich in vitamins, minerals, and antioxidants that support overall health and muscle recovery. Wasabi, on the other hand, is a good source of phytonutrients and has anti-inflammatory properties that can aid in muscle repair. Including both in your diet can help you achieve your muscle-building goals.

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

Frozen broccoli spears have a lower environmental impact compared to root wasabi. Broccoli requires less water, land, and energy to grow, making it a more sustainable option. Additionally, broccoli is typically grown closer to where it is consumed, reducing transportation emissions. Wasabi, on the other hand, is a more resource-intensive crop to cultivate, requiring specific growing conditions and a longer time to mature. Overall, choosing frozen broccoli spears over root wasabi can help reduce your environmental footprint.