Comparing Nutrients in 7 ounces Black Currants VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Black Currants	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.3% 125kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	23.5% 30.5g	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	4.96% 2.78g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	399% 359mg	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	13.2% 2mg	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

	Black Currants	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 109mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	38.2% 3.06mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	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	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Black Currants have 1.6 times more Vitamin B5 and 2.7 times more Vitamin C than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.8 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 1.4 times more Vitamin E than Raw European Black Currants.
• 7 ounces of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw European Black Currants as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Frozen Broccoli Spears:

• 7 ounces of Black Currants have 1.3 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium and 1.3 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Zinc than Raw European Black Currants.
• Both Black Currants and Frozen Broccoli Spears contain similar levels of Manganese, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 2.2 times more Energy and 2.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Omega 3 and 2.2 times more Protein than Raw European Black Currants.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw European Black Currants as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Frozen Broccoli Spears

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

Black currants are a great source of vitamin C, antioxidants, and fiber which can help boost the immune system, improve skin health, and support digestion. Frozen broccoli spears are also rich in antioxidants, fiber, and vitamins such as vitamin K and vitamin C, which can help support bone health and reduce inflammation. Both black currants and frozen broccoli spears are nutritious options that can be beneficial for overall health when included in a balanced vegan diet.

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

Both black currants and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli spears are higher in fiber, which can help you feel full and satisfied, potentially aiding in weight loss. Additionally, broccoli is a good source of vitamins and minerals that support overall health. Incorporating a variety of fruits and vegetables into your diet, including both black currants and broccoli, can help you achieve your weight loss goals.

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

Both black currants and frozen broccoli spears are great choices for muscle building due to their high nutrient content. Black currants are rich in vitamin C, which is important for collagen synthesis and muscle repair. Frozen broccoli spears are high in protein, fiber, and antioxidants, which can support muscle growth and recovery. To maximize muscle gain, it's best to include a variety of nutrient-dense foods in your diet, including both black currants and frozen broccoli spears.

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

Black currants have a lower environmental impact compared to frozen broccoli spears. Black currants require less water, land, and energy to grow, and they produce fewer greenhouse gas emissions. Additionally, black currants are typically grown in temperate climates, which reduces the need for extensive transportation compared to frozen broccoli spears, which are often imported from long distances.