Comparing Nutrients in 7 ounces Carissa VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Carissa	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.24% 123kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Carissa	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Frozen Broccoli Spears per 7 oz

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

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

• 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.8 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 Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Carissa have 5.8 times more Copper and 1.8 times more Iron than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.7 times more Calcium and 8.4 times more Phosphorus than Raw Carissa.
• Both Carissa and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium 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 2.1 times more Energy and 2.5 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.1 times more Protein than Raw Carissa.
• 7 ounces of Carissa provide inadequate amounts of Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Carissa VS Frozen Broccoli Spears

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

Carissa, also known as carandas or karonda, is a tropical fruit that is rich in vitamin C, antioxidants, and fiber. It can help boost the immune system, improve digestion, and support overall health. On the other hand, frozen broccoli spears are a good source of vitamins K and C, fiber, and antioxidants. They can help support bone health, reduce inflammation, and promote heart health. Both Carissa and frozen broccoli spears offer unique health benefits and can be part of a balanced vegan diet.

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

Both Carissa and Frozen Broccoli Spears can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, Frozen Broccoli Spears are a better choice for weight loss as they are lower in calories and higher in fiber compared to Carissa. Including a variety of vegetables in your diet, along with other whole foods, regular physical activity, and proper hydration, can help support weight loss in a healthy and sustainable way.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Carissa and Frozen Broccoli Spears are nutritious options, but Frozen Broccoli Spears are higher in protein and lower in calories, making them a better choice for muscle growth. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds will also support muscle development.

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

Producing Carissa (a fruit) typically has a higher environmental impact compared to frozen broccoli spears. This is because fruits like Carissa often require more water, land, and resources to grow compared to vegetables like broccoli. Additionally, transportation and packaging can also contribute to the overall environmental footprint of a food product. Choosing locally sourced and seasonal produce can help reduce the environmental impact of your food choices.