Comparing Nutrients in 7 ounces Frozen Nance VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Nance	Broccoli Raab	Recommended Dietary Allowance
Energy	5% 145kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	1.04% 0.75g	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	13% 9.4g	0.47% 0.34g	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	% 7.1g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	39% 15g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	26% 0.34mg	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	3.97% 16μg	41% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	204% 184mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.5% 2.5mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.13% 91mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	9.26% 0.083mg	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	9.43% 0.75mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	34% 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	2.83% 20mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Nance vs Broccoli Raab:

• 7 ounces of Frozen Nance have 4.6 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 32.8 times more Vitamin A, 10.8 times more Vitamin B1, 7.2 times more Vitamin B2, 4.2 times more Vitamin B3, 1.8 times more Vitamin B5, 8.1 times more Vitamin B6, 10.4 times more Vitamin B9, 1.3 times more Vitamin E and 18.8 times more Vitamin K than Frozen Nance.
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 7 ounces for Frozen Nance vs Broccoli Raab:

• 7 ounces of Frozen Nance have 1.2 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.3 times more Calcium, 5.6 times more Iron, 1.6 times more Manganese, 7.3 times more Phosphorus, 11 times more Sodium and 8.6 times more Zinc than Frozen Nance.
• Both Frozen Nance and Broccoli Raab contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• Both Frozen Nance as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Nance have 3.3 times more Energy, 6 times more Carbohydrate, 21.9 times more Sugars, 27.8 times more Fructose and 2.8 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.8 times more Protein than Frozen Nance.
• 7 ounces of Frozen Nance provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Frozen Nance VS Broccoli Raab

What are the health benefits of Frozen Nance compared to Broccoli Raab?

Frozen Nance is a good source of vitamin C, fiber, and antioxidants, which can help support a healthy immune system and reduce inflammation in the body. On the other hand, Broccoli Raab is rich in vitamins A, C, and K, as well as minerals like calcium and iron, making it beneficial for bone health and blood clotting. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health.

Can I lose weight easier by eating more Frozen Nance or Broccoli Raab?

Both Frozen Nance and Broccoli Raab are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is higher in nutrients such as vitamins A, C, and K, as well as minerals like calcium and iron. Therefore, including more Broccoli Raab in your diet may provide more nutritional benefits while aiding in weight loss.

Should I eat more Frozen Nance or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Frozen Nance and Broccoli Raab are nutritious options, but Broccoli Raab is higher in protein and essential nutrients like iron and vitamin C, which are important for muscle growth and recovery. Therefore, including more Broccoli Raab in your diet may be beneficial for muscle building.

What is the environmental impact of producing Frozen Nance compared to Broccoli Raab?

Frozen Nance has a higher environmental impact compared to Broccoli Raab due to factors such as water usage, land usage, greenhouse gas emissions, and energy consumption. Broccoli Raab is a more sustainable option as it requires less resources to produce.