Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Frozen Broccoli Spears	Dishcloth Gourd	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	5.53% 4g	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	15.7% 5.95g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	6.56% 0.085mg	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	46.6% 187μg	3.47% 14μg	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	151% 136mg	26.5% 24mg	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	18% 2.68mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	7.7% 0.069mg	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	18% 1.43mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	7.94% 0.18mg	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	16.7% 117mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dishcloth Gourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Dishcloth Gourd:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B6, 13.4 times more Vitamin B9, 5.7 times more Vitamin C, 13.5 times more Vitamin E and 144.9 times more Vitamin K than Dishcloth Gourd.
• Both Frozen Broccoli Spears and Dishcloth Gourd provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Dishcloth Gourd:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Calcium, 2 times more Iron, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 9.5 times more Selenium and 4.9 times more Zinc than Dishcloth Gourd.
• Both Frozen Broccoli Spears and Dishcloth Gourd contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 1.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Dishcloth Gourd provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Dishcloth Gourd

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

Frozen broccoli spears are a great source of vitamins C and K, fiber, and antioxidants, which can help support a healthy immune system, improve digestion, and reduce inflammation. On the other hand, dishcloth gourd, also known as sponge gourd, is a good source of vitamins A and C, as well as fiber, which can help support eye health, boost immunity, and aid in digestion. Both vegetables offer unique health benefits, so incorporating a variety of vegetables into your diet is important for overall health and nutrition.

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

Frozen broccoli spears would be a better choice for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. Dishcloth gourd, on the other hand, is not typically consumed as a food and may not provide the same nutritional benefits for weight loss.

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

To gain more muscles while training consistently, it is recommended to consume more Frozen Broccoli Spears as they are a good source of plant-based protein, vitamins, and minerals that support muscle growth and recovery. Dishcloth Gourd, on the other hand, is not typically consumed as a muscle-building food and may not provide the same nutritional benefits for muscle development.

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

Frozen broccoli spears have a lower environmental impact compared to dishcloth gourd. Broccoli requires less water, land, and energy to produce, making it a more sustainable choice. Additionally, broccoli is rich in nutrients like vitamins C and K, fiber, and antioxidants, making it a healthy option for a plant-based diet.