Comparing Nutrients in 7 ounces Cherimoya VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cherimoya	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.13% 149kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	27% 35g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	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	17% 12.5g	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	% 11.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	11.4% 45.6μg	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	27.8% 25mg	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	3.57% 0.54mg	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

	Cherimoya	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	6.7% 0.54mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	8.02% 0.18mg	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	7.37% 51.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	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	0.93% 14mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherimoya 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 Cherimoya vs Frozen Broccoli Spears:

• 7 ounces of Cherimoya have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 4.1 times more Vitamin B9, 5.4 times more Vitamin C and 5 times more Vitamin E than Raw Cherimoya.
• Both Cherimoya and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cherimoya have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cherimoya as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cherimoya have 1.9 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.1 times more Calcium, 2.7 times more Iron, 2.8 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Zinc than Raw Cherimoya.
• Both Cherimoya and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherimoya have 2.6 times more Energy, 1.3 times more Omega 3, 3.3 times more Carbohydrate and 8.8 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Protein than Raw Cherimoya.
• Both Cherimoya and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Cherimoya as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cherimoya VS Frozen Broccoli Spears

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

Cherimoya is a tropical fruit rich in vitamin C, fiber, and antioxidants, which can support immune health, digestion, and overall well-being. Frozen broccoli spears are a good source of vitamin K, vitamin C, and fiber, which can help with bone health, immune function, and digestion. Both are nutritious options, but cherimoya provides a unique set of nutrients compared to frozen broccoli spears.

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

Frozen broccoli spears would be a better choice for weight loss as they are lower in calories and higher in fiber compared to cherimoya. Cherimoya is a fruit that is higher in natural sugars and calories, which may not be as conducive to weight loss. Broccoli spears are a nutrient-dense, low-calorie option that can help support weight loss goals.

Should I eat more Cherimoya 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 protein-rich plant foods. Both cherimoya and frozen broccoli spears are nutritious choices, but frozen broccoli spears would be a better option for muscle building as they are higher in protein and lower in sugar compared to cherimoya. Include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet for optimal muscle growth.

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

Cherimoya has a higher environmental impact compared to frozen broccoli spears due to factors such as water usage, land usage, and transportation emissions. Cherimoya is a tropical fruit that requires more water and land to grow, as well as being typically transported long distances. On the other hand, frozen broccoli spears are a more sustainable option as broccoli is a hardy vegetable that can be grown in a variety of climates with less water and land needed, and is often produced closer to where it is consumed, reducing transportation emissions.