Comparing Nutrients in 7 ounces Frozen Boysenberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Boysenberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.42% 99kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	18.6% 24g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	3.9% 2.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	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	8.76% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	31.3% 125μg	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	6.84% 6.15mg	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	11.5% 1.73mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	21% 1.7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	7.65% 53.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	3.97% 0.44mg	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: Frozen Boysenberries VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Frozen Boysenberries have 1.7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9, 22 times more Vitamin C, 1.6 times more Vitamin E and 13 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Frozen Boysenberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Boysenberries have 2.2 times more Copper and 2.1 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Calcium, 2.2 times more Phosphorus, 1.8 times more Potassium, 9.5 times more Selenium and 1.5 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Frozen Broccoli Spears contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Frozen Boysenberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 2.3 times more Carbohydrate, 4.7 times more Sugars and 1.8 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.5 times more Omega 3 and 2.8 times more Protein than Frozen Boysenberries.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Protein
• Both Frozen Boysenberries as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Boysenberries VS Frozen Broccoli Spears

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

Both frozen boysenberries and frozen broccoli spears offer unique health benefits. Boysenberries are rich in antioxidants, vitamin C, and fiber, which can support immune function and digestive health. On the other hand, broccoli spears are a great source of vitamins K and C, as well as fiber and folate, which can help with bone health and overall wellness. Incorporating a variety of fruits and vegetables into your diet, including both boysenberries and broccoli, can help provide a wide range of essential nutrients for optimal health.

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

Both frozen boysenberries 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 boysenberries, making them a better choice for weight loss. Broccoli is also a good source of vitamins and minerals that can support overall health and weight management.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen boysenberries and frozen broccoli spears are nutritious choices, but broccoli spears are higher in protein and essential amino acids, making them a better option for muscle growth. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains will also support muscle development.

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

Producing Frozen Boysenberries generally has a higher environmental impact compared to Frozen Broccoli Spears. This is because berries typically require more water, land, and resources to grow compared to broccoli. Additionally, transportation of berries over long distances can contribute to carbon emissions. Choosing locally sourced and organic options for both boysenberries and broccoli can help reduce the environmental impact of their production.