Comparing Nutrients in 7 ounces Frozen Blackberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Blackberries	Broccoli Raab	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	26% 9.92g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	17% 67.5μg	41% 165μg	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	6.84% 6.15mg	44.5% 40mg	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	15.5% 2.32mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	20% 1.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	8.5% 59.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	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	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blackberries 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 Blackberries vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 21.8 times more Vitamin A, 5.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9, 6.5 times more Vitamin C, 1.4 times more Vitamin E and 11.3 times more Vitamin K than Frozen Blackberries.
• Both Frozen Blackberries and Broccoli Raab provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Frozen Blackberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Blackberries have 2.9 times more Copper and 3.1 times more Manganese than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.7 times more Calcium, 2.7 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium, 33 times more Sodium and 3.1 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Broccoli Raab contain similar levels of Magnesium and Water per seven ounces.
• Both Frozen Blackberries 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 Blackberries have 2.9 times more Energy, 5.5 times more Carbohydrate, 28.1 times more Sugars and 1.9 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.3 times more Omega 3 and 2.7 times more Protein than Frozen Blackberries.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Blackberries as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blackberries VS Broccoli Raab

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

Frozen blackberries are rich in antioxidants, fiber, and vitamins C and K, which can help support immune function, heart health, and digestion. Broccoli raab is a good source of vitamins A, C, and K, as well as calcium and iron, which can support bone health and blood clotting. Both are nutritious options, but blackberries may offer more antioxidants while broccoli raab provides more essential vitamins and minerals.

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

Both frozen blackberries and broccoli raab can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli raab is lower in calories and higher in fiber, making it a more filling option that can help with weight loss. Including a variety of fruits and vegetables in your diet, along with a balanced meal plan and regular physical activity, is key to successful weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both frozen blackberries and broccoli raab are nutritious options, but broccoli raab is higher in protein and essential nutrients like iron and calcium, which are important for muscle growth and recovery. Therefore, incorporating more broccoli raab into your diet may be more beneficial for muscle development.

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

Producing frozen blackberries generally has a higher environmental impact compared to broccoli raab due to factors such as water usage, energy consumption, and transportation. Blackberries are typically grown in warmer climates and require more water for irrigation, while broccoli raab can be grown in a wider range of climates with less water needed. Additionally, the process of freezing blackberries requires more energy compared to the minimal processing needed for broccoli raab. Choosing locally grown and seasonal produce can help reduce the environmental impact of both options.