Comparing Nutrients in 7 ounces Frozen Boysenberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Boysenberries	Broccoli Raab	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	18.6% 24g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	27.7% 10.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	31.3% 125μg	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	11.5% 1.73mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	21% 1.7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	7.65% 53.6mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	3.97% 0.44mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 3.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, 6.5 times more Vitamin C, 1.9 times more Vitamin E and 28.7 times more Vitamin K than Frozen Boysenberries.
• 7 ounces of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Frozen Boysenberries 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 Boysenberries vs Broccoli Raab:

• 7 ounces of Frozen Boysenberries have 1.9 times more Copper and 1.4 times more Manganese than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 33 times more Sodium and 3.5 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Broccoli Raab contain similar levels of Water per seven ounces.
• Both Frozen Boysenberries 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 Boysenberries have 4.3 times more Carbohydrate, 18.1 times more Sugars and 2 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.8 times more Omega 3 and 2.9 times more Protein than Frozen Boysenberries.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Protein
• Both Frozen Boysenberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Boysenberries VS Broccoli Raab

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

Frozen boysenberries are rich in antioxidants, vitamins, and minerals that support overall health, including immune function and heart health. They are also a good source of fiber, which aids in digestion and helps with weight management. On the other hand, broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as calcium and iron. It also contains phytonutrients that have anti-inflammatory and anti-cancer properties. Both frozen boysenberries and broccoli raab can be beneficial additions to a vegan diet for their unique health benefits.

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

Both frozen boysenberries 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 and satisfying option for weight loss. Additionally, broccoli raab is a good source of vitamins and minerals that support overall health. Incorporating a variety of fruits and vegetables into your diet, including both frozen boysenberries and broccoli raab, can help support weight loss and overall well-being.

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

To gain more muscles while training consistently, it's important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Both frozen boysenberries and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle growth as it is higher in protein and contains essential nutrients like iron and vitamin C. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds alongside broccoli raab will support muscle development and overall health.

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

Frozen boysenberries have a higher environmental impact compared to broccoli raab due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Broccoli raab is a more sustainable option as it requires less resources to grow and produce.