Comparing Nutrients in 7 ounces Blackberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Blackberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.7% 19g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.57% 4.76g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	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	8% 1.3mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	12.4% 49.6μg	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	46.3% 41.7mg	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	15.5% 2.32mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	7.94% 0.071mg	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	15.4% 1.23mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	9.46% 321mg	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	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Blackberries have 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.2 times more Vitamin A, 3.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.8 times more Vitamin B6, 3.8 times more Vitamin B9, 3.3 times more Vitamin C and 5.1 times more Vitamin K than Raw Blackberries.
• Both Blackberries and Frozen Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Blackberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Blackberries have 4.6 times more Copper, 1.3 times more Magnesium, 2.5 times more Manganese and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Calcium, 2.7 times more Phosphorus, 1.5 times more Potassium and 4.8 times more Selenium than Raw Blackberries.
• Both Blackberries and Frozen Broccoli Spears contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 1.8 times more Carbohydrate, 3.3 times more Sugars and 1.8 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Omega 3 and 2.2 times more Protein than Raw Blackberries.
• Both Raw Blackberries as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Frozen Broccoli Spears

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

Blackberries are rich in antioxidants, fiber, and vitamins C and K, which can help boost immune function, support heart health, and improve skin health. Frozen broccoli spears are a good source of fiber, vitamins C and K, and folate, which can help support digestion, immune function, and bone health. Both blackberries and frozen broccoli spears offer unique health benefits and can be part of a balanced vegan diet.

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

Both blackberries 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 blackberries, making them a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both blackberries and broccoli, can help support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both blackberries and frozen broccoli spears offer unique benefits. Blackberries are rich in antioxidants, vitamins, and fiber, which can support overall health and recovery. Frozen broccoli spears are a good source of protein, fiber, and essential nutrients like vitamin C and vitamin K. To support muscle growth, focus on a balanced diet that includes a variety of plant-based proteins, whole grains, legumes, nuts, seeds, and plenty of fruits and vegetables.

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

The environmental impact of producing blackberries is generally higher compared to frozen broccoli spears. Blackberries require more water, pesticides, and transportation due to their delicate nature and shorter shelf life. On the other hand, frozen broccoli spears have a longer shelf life, require less water and pesticides, and can be more efficiently transported and stored. Choosing frozen broccoli spears over blackberries can help reduce the overall environmental impact of food production.