Comparing Nutrients in 7 ounces Avocados VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Avocados	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11% 318kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	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	13% 17g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.33% 0.24g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Avocados	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	40% 161μg	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	22% 20mg	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	27.4% 4.1mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	13.6% 1.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	14.7% 103mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados 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 Avocados vs Frozen Broccoli Spears:

• 7 ounces of Avocados have 3.8 times more Vitamin B3, 5.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.1 times more Vitamin A, 6.8 times more Vitamin C and 4.8 times more Vitamin K than Raw Avocados.
• Both Avocados and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Avocados have insufficient amounts of Vitamin A
• Both Raw Avocados as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Avocados have 5.3 times more Copper, 1.8 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.4 times more Calcium, 1.3 times more Iron, 1.8 times more Manganese and 4.8 times more Selenium than Raw Avocados.
• Both Avocados and Frozen Broccoli Spears contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 5.5 times more Energy, 43.1 times more Fat, 40.9 times more Saturated Fat, 45.2 times more Omega 6, 1.6 times more Carbohydrate and 2.2 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Sugars and 1.5 times more Protein than Raw Avocados.
• Both Avocados and Frozen Broccoli Spears offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Avocados VS Frozen Broccoli Spears

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

Avocados are a great source of healthy fats, fiber, vitamins, and minerals such as potassium and vitamin K. They can help improve heart health, aid in digestion, and support skin health. On the other hand, frozen broccoli spears are rich in antioxidants, fiber, and vitamins C and K. They can help boost immunity, support bone health, and aid in digestion. Both avocados and broccoli spears offer unique health benefits, so including both in your diet can contribute to overall health and well-being.

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

Both avocados and frozen broccoli spears can be part of a healthy weight loss diet. Avocados are high in healthy fats and fiber, which can help keep you feeling full and satisfied. On the other hand, frozen broccoli spears are low in calories and high in fiber, making them a great option for adding volume to your meals without adding a lot of calories. Ultimately, weight loss comes down to creating a calorie deficit, so incorporating a variety of nutrient-dense foods like avocados and broccoli can support your weight loss goals.

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

Both avocados and frozen broccoli spears can be beneficial for muscle gain due to their nutrient content. Avocados are rich in healthy fats and provide a good source of vitamin E, which can help reduce inflammation and support muscle recovery. On the other hand, frozen broccoli spears are high in fiber, vitamins, and minerals that are important for overall health and muscle function. To support muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods. You can incorporate both avocados and frozen broccoli spears into your meals to ensure you are getting a good mix of healthy fats, vitamins, minerals, and fiber. Remember to also focus on consuming an adequate amount of protein, staying hydrated, and getting enough rest to support your muscle-building goals.

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

Avocado production generally has a higher environmental impact compared to frozen broccoli spears due to factors such as water usage, deforestation, and transportation. Avocados require more water to grow and are often grown in regions where water scarcity is a concern. Additionally, the demand for avocados has led to deforestation in some areas to make way for avocado orchards. On the other hand, frozen broccoli spears are a more sustainable option as broccoli has a lower water footprint and can be grown in a variety of climates. Choosing locally grown and organic options for both avocados and broccoli can help reduce their environmental impact.