Comparing Nutrients in 7 ounces Clementines VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Clementines	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.2% 93kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3% 1.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Clementines	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	12% 47.6μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	151% 136mg	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	2.65% 0.4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	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	3.47% 0.28mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	5.95% 41.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Clementines have 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.8 times more Vitamin B2, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9, 1.4 times more Vitamin C, 6.8 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Clementines and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Clementines as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

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

• 7 oz of Frozen Broccoli Spears contain 1.4 times more Calcium, 5.1 times more Iron, 1.6 times more Magnesium, 11.1 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium, 19 times more Selenium and 5.7 times more Zinc than Raw Clementines.
• Both Clementines and Frozen Broccoli Spears contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Clementines have 2.2 times more Carbohydrate and 6.2 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Fiber and 3.6 times more Protein than Raw Clementines.
• 7 ounces of Clementines provide inadequate amounts of Protein
• Both Raw Clementines as well as Frozen Broccoli Spears provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Clementines VS Frozen Broccoli Spears

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

Clementines are a good source of vitamin C, fiber, and antioxidants, which can support immune health and digestion. On the other hand, frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants, which can help with bone health and reducing inflammation. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both clementines and frozen broccoli spears can be beneficial for weight loss due to their low calorie content and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to clementines, making them a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both clementines and broccoli, can help support weight loss efforts.

Should I eat more Clementines 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 nutrient-dense foods. Both clementines and frozen broccoli spears can be beneficial for muscle growth. Clementines are a good source of vitamin C, which can help support the immune system and reduce inflammation post-workout. Frozen broccoli spears are rich in protein, fiber, and essential vitamins and minerals like vitamin K and calcium, which are important for muscle repair and growth. Including a balance of both fruits and vegetables in your diet can help support your muscle-building goals.

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

The environmental impact of producing Clementines is generally lower compared to Frozen Broccoli Spears. Clementines require less water, land, and energy to grow and transport, resulting in a smaller carbon footprint. However, it's important to consider factors such as seasonality, transportation distance, and packaging when assessing the overall environmental impact of food choices.