Comparing Nutrients in 7 ounces Cranberries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	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	18.3% 23.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.47g	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	1.83% 1.33g	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	% 6.83g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	0.5% 2μg	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	31% 27.8mg	124% 112mg	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	17.5% 2.6mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	5.7% 0.46mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	3.1% 22mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.7% 173g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberries VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberries 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 Cranberries vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 17.3 times more Vitamin A, 4.4 times more Vitamin B1, 4.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2.3 times more Vitamin B6, 67 times more Vitamin B9, 4 times more Vitamin C and 16.2 times more Vitamin K than Raw Cranberries.
• Both Cranberries and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Cranberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cranberries have 1.5 times more Copper than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 7 times more Calcium, 3.5 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 2.7 times more Potassium, 28 times more Selenium and 5.3 times more Zinc than Raw Cranberries.
• Both Cranberries and Frozen Chopped Broccoli contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberries have 2.5 times more Carbohydrate and 3.2 times more Sugars than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4.8 times more Omega 3 and 6.1 times more Protein than Raw Cranberries.
• Both Cranberries and Frozen Chopped Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cranberries provide inadequate amounts of Omega 3 and Protein
• Both Raw Cranberries as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cranberries VS Frozen Chopped Broccoli

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

Cranberries are known for their high antioxidant content, which can help reduce inflammation and support immune health. They are also a good source of vitamin C and fiber. On the other hand, frozen chopped broccoli is rich in vitamins K and C, as well as fiber and antioxidants. Both cranberries and broccoli offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both cranberries and frozen chopped broccoli can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli is a more nutrient-dense option as it provides a wider range of vitamins and minerals compared to cranberries. Including a variety of fruits and vegetables in your diet, along with a balanced intake of other food groups, can help support weight loss in a healthy way.

Should I eat more Cranberries 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 an adequate amount of protein. Frozen chopped broccoli contains more protein than cranberries, making it a better choice for muscle growth. Additionally, broccoli is a good source of vitamins and minerals that support overall health and performance. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help support muscle growth and recovery.

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

Cranberries have a lower environmental impact compared to frozen chopped broccoli. Cranberries require less water, land, and energy to produce, making them a more sustainable option. Additionally, cranberries are typically grown in wetlands, which can help support biodiversity and provide important ecosystem services.