Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Strawberries	7%	7%	86%

Macro Nutrients

	Frozen Broccoli Spears	Strawberries	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.05% 0.18g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	g per day for Men 19-50 years
Sucrose	NA	% 0.93g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.07g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Strawberries	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.26% 0.38μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	12% 47.6μg	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	130% 117mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Strawberries	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	33.3% 0.77mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.88% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Strawberries per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 3 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B5, 3.7 times more Vitamin B6, 3.9 times more Vitamin B9, 4.7 times more Vitamin E and 46.1 times more Vitamin K than Strawberries.
• Both Frozen Broccoli Spears and Strawberries provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Calcium, 1.8 times more Iron, 1.2 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium, 4.8 times more Selenium and 2.4 times more Zinc than Strawberries.
• While 7 oz of Raw Strawberries contain 1.3 times more Copper and 1.5 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Strawberries contain similar levels of Water per seven ounces.
• 7 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Omega 3, 1.5 times more Fiber and 4.6 times more Protein than Strawberries.
• While 7 oz of Raw Strawberries contain 1.4 times more Carbohydrate and 3.3 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Strawberries provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Strawberries provide inadequate amounts of Energy and Omega 6 in seven ounces.