Comparing Nutrients in 7 ounces Apples VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Apples	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.56% 103kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	4.02% 2.9g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Apples	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	26.7% 0.35mg	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	1.5% 5.95μg	46.6% 187μg	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	10% 9.13mg	151% 136mg	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	2.4% 0.36mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	22% 0.51mg	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	3.1% 22mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Frozen Broccoli Spears per 7 oz

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

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

• 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 4.2 times more Vitamin B1, 4.4 times more Vitamin B2, 5.1 times more Vitamin B3, 4 times more Vitamin B5, 4.3 times more Vitamin B6, 31.3 times more Vitamin B9, 14.8 times more Vitamin C, 7.5 times more Vitamin E and 46.1 times more Vitamin K than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Apples with skin as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apples vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 6.8 times more Calcium, 1.3 times more Copper, 6 times more Iron, 3.2 times more Magnesium, 7.3 times more Manganese, 5.4 times more Phosphorus, 2.3 times more Potassium, more Selenium and 8.5 times more Zinc than Raw Apples with skin.
• Both Apples and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples have 2.6 times more Carbohydrate and 7.1 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 13.9 times more Omega 3, 1.3 times more Fiber and 11.8 times more Protein than Raw Apples with skin.
• 7 ounces of Apples provide inadequate amounts of Omega 3 and Protein
• Both Raw Apples with skin as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Apples VS Frozen Broccoli Spears

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

Apples are a good source of fiber, vitamin C, and antioxidants which can help support a healthy immune system and digestion. Frozen broccoli spears are packed with vitamins A, C, and K, as well as fiber and antioxidants, which can support overall health and reduce inflammation. Both are nutritious options, but broccoli may have a slight edge in terms of vitamin and mineral content.

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

Both apples and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to apples, making them a more filling and nutrient-dense option for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both apples and broccoli, can help support your weight loss goals.

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

To gain more muscle while training consistently, it's important to focus on consuming adequate protein. Both apples and frozen broccoli spears are healthy choices, but broccoli spears would be a better option for muscle building as they are higher in protein content compared to apples. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help support muscle growth.

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

Apples generally have a lower environmental impact compared to frozen broccoli spears. The production of apples requires less water, energy, and resources compared to growing, processing, and freezing broccoli. Additionally, apples have a longer shelf life and can be stored without refrigeration, reducing energy consumption during transportation and storage.