Comparing Nutrients in 7 ounces Carissa VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Carissa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Carissa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20% 0.26mg	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	NA	33.2% 133μg	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	83.8% 75.4mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	8.38% 0.075mg	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	32.5% 2.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	2% 14mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Frozen Chopped Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Carissa vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Carissa.
• 7 ounces of Carissa have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Carissa as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Frozen Chopped Broccoli:

• 7 ounces of Carissa have 5.5 times more Copper, 1.6 times more Iron and 1.2 times more Potassium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium and 7.1 times more Phosphorus than Raw Carissa.
• Both Carissa and Frozen Chopped Broccoli contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carissa have 2.4 times more Energy and 2.9 times more Carbohydrate than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 5.6 times more Protein than Raw Carissa.
• 7 ounces of Carissa provide inadequate amounts of Protein
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy

Frequently Asked Questions about Carissa VS Frozen Chopped Broccoli

What are the health benefits of Carissa compared to Frozen Chopped Broccoli?

Carissa is a tropical fruit rich in vitamin C, fiber, and antioxidants, which can support immune health, digestion, and overall well-being. Frozen chopped broccoli is a good source of vitamins K and C, fiber, and antioxidants, promoting bone health, immune function, and reducing inflammation. Both Carissa and frozen chopped broccoli offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Carissa or Frozen Chopped Broccoli?

Both Carissa and Frozen Chopped Broccoli can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, Frozen Chopped Broccoli is lower in calories and higher in fiber compared to Carissa, making it a better choice for weight loss. Including a variety of vegetables in your diet and focusing on whole, minimally processed foods will help support your weight loss goals.

Should I eat more Carissa or more Frozen Chopped Broccoli to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Carissa and Frozen Chopped Broccoli are nutritious options, but Frozen Chopped Broccoli is higher in protein content and would be a better choice to support muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet can also help you meet your protein needs for muscle building.

What is the environmental impact of producing Carissa compared to Frozen Chopped Broccoli?

Producing Carissa typically has a higher environmental impact compared to frozen chopped broccoli. Carissa is a tropical fruit that may require long-distance transportation, leading to higher carbon emissions. Additionally, the cultivation of Carissa may involve more water usage and land resources compared to broccoli, which is a more locally grown and water-efficient vegetable.