Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Frozen Broccoli Spears	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	2% 57.5kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	60.6% 19.4g	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	328% 55.8g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.6% 0.18mg	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	28.8% 115μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	139% 3.2mg	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	214% 1498mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Watermelon Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Watermelon Seed Kernels:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 7.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Watermelon Seed Kernels:

• 7 ounces of Frozen Broccoli Spears have 17.9 times more Water than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.3 times more Calcium, 19.1 times more Copper, 10.1 times more Iron, 32.2 times more Magnesium, 6.3 times more Manganese, 12.8 times more Phosphorus, 2.6 times more Potassium, 5.8 times more Sodium and 30.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Watermelon Seed Kernels contain 19.2 times more Energy, 139.3 times more Fat, 188.1 times more Saturated Fat, 759.3 times more Omega 6, 2.9 times more Carbohydrate and 9.3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Watermelon Seed Kernels

What are the health benefits of Frozen Broccoli Spears compared to Watermelon Seed Kernels?

Frozen broccoli spears are a great source of vitamins C, K, and A, as well as fiber and antioxidants. They can help support a healthy immune system, promote bone health, and aid in digestion. On the other hand, watermelon seed kernels are high in protein, healthy fats, and minerals like magnesium and iron. They can support muscle growth, heart health, and provide energy. Both options offer unique health benefits, so incorporating a variety of plant-based foods into your diet is key for overall health and nutrition.

Can I lose weight easier by eating more Frozen Broccoli Spears or Watermelon Seed Kernels?

Both frozen broccoli spears and watermelon seed kernels can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli spears are a better choice for weight loss as they are low in calories, high in fiber, and contain essential vitamins and minerals that support overall health. Watermelon seed kernels, on the other hand, are higher in calories and fat, so they should be consumed in moderation as part of a balanced diet.

Should I eat more Frozen Broccoli Spears or more Watermelon Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Frozen broccoli spears are a good source of protein, but watermelon seed kernels are higher in protein content. Therefore, incorporating more watermelon seed kernels into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle development.

What is the environmental impact of producing Frozen Broccoli Spears compared to Watermelon Seed Kernels?

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Watermelon Seed Kernels. Broccoli requires less water, land, and energy to grow compared to watermelon seeds. Additionally, broccoli is a more nutrient-dense food option, providing essential vitamins and minerals, making it a more sustainable choice for both the environment and personal health.