Comparing Nutrients in 7 ounces Bananas VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Bananas	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.1% 177kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35% 45.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Bananas	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	5.13% 0.062mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	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	1.32% 0.2mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	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	2.7% 0.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4% 149g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Bananas have 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.7 times more Vitamin B9, 7.9 times more Vitamin C, 13.5 times more Vitamin E and 202.8 times more Vitamin K than Raw Bananas.
• 7 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Bananas have 2.2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.2 times more Calcium, 2.8 times more Iron, 2.7 times more Phosphorus, 1.9 times more Selenium and 2.3 times more Zinc than Raw Bananas.
• Both Bananas and Frozen Broccoli Spears contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 3.1 times more Energy, 4.3 times more Carbohydrate and 8.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.6 times more Omega 3 and 2.8 times more Protein than Raw Bananas.
• Both Bananas and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Bananas as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Bananas VS Frozen Broccoli Spears

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

Bananas are a good source of potassium, vitamin C, and dietary fiber, which can help support heart health, digestion, and immune function. On the other hand, frozen broccoli spears are rich in vitamins K and C, as well as antioxidants, which can help support bone health and reduce inflammation. Both bananas and broccoli are nutritious choices, but they offer different health benefits due to their unique nutrient profiles.

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

Both bananas and frozen broccoli spears can be part of a healthy weight loss diet. Bananas are higher in calories and natural sugars compared to broccoli, so it's important to consume them in moderation. Broccoli is low in calories and high in fiber, making it a great option for weight loss as it can help you feel full and satisfied. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, is key for successful and sustainable weight loss.

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

Both bananas and frozen broccoli spears can be beneficial for muscle gain, but for different reasons. Bananas are a good source of carbohydrates, which provide energy for your workouts and help with muscle recovery. On the other hand, frozen broccoli spears are rich in protein, which is essential for muscle growth and repair. To optimize muscle gain while training consistently, it's important to include a variety of nutrient-dense foods in your diet, including both bananas and broccoli spears.

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

Bananas have a lower environmental impact compared to frozen broccoli spears. Banana production requires less water, land, and energy, and produces fewer greenhouse gas emissions than broccoli cultivation. Additionally, bananas have a longer shelf life and lower transportation costs, making them a more sustainable choice overall.