Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Frozen Broccoli Spears	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.37% 0.064g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13% 9.53g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	50% 0.65mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Chinese Waterchestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Chinese Waterchestnuts:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 5.9 times more Vitamin B9, 17.1 times more Vitamin C and 338 times more Vitamin K than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chinese Waterchestnuts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Chinese Waterchestnuts:

• 7 ounces of Frozen Broccoli Spears have 3.7 times more Calcium, 12 times more Iron, 2.7 times more Selenium and 1.2 times more Water than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 9.1 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 2.3 times more Potassium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chinese Waterchestnuts contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 12.5 times more Omega 3 and 2.2 times more Protein than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 3.3 times more Energy, 4.5 times more Carbohydrate and 3.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Chinese Waterchestnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Chinese Waterchestnuts provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Chinese Waterchestnuts

What are the health benefits of Frozen Broccoli Spears compared to Chinese Waterchestnuts?

Both frozen broccoli spears and Chinese water chestnuts 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 support immune function, bone health, and digestion. On the other hand, Chinese water chestnuts are low in calories and fat, and they provide fiber, potassium, and B vitamins. They can help with digestion, blood pressure regulation, and energy production. Incorporating both into your diet can offer a variety of nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Broccoli Spears or Chinese Waterchestnuts?

Both frozen broccoli spears and Chinese water chestnuts are low in calories and high in fiber, which can help with weight loss. However, broccoli is a more nutrient-dense option as it is rich in vitamins, minerals, and antioxidants. It also contains more protein than water chestnuts. Therefore, including more frozen broccoli spears in your diet may be more beneficial for weight loss and overall health.

Should I eat more Frozen Broccoli Spears or more Chinese Waterchestnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen broccoli spears and Chinese water chestnuts are not high in protein compared to other plant-based sources. To support muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet. Additionally, ensure you are consuming enough calories to support your training regimen and muscle growth.

What is the environmental impact of producing Frozen Broccoli Spears compared to Chinese Waterchestnuts?

Both Frozen Broccoli Spears and Chinese Waterchestnuts have relatively low environmental impacts compared to animal products. However, Frozen Broccoli Spears may have a slightly higher impact due to the energy required for freezing and transportation. Chinese Waterchestnuts are typically grown in water and require less land and resources to cultivate. Overall, both options are environmentally friendly choices compared to animal products.