Comparing Nutrients in 7 ounces Feijoa VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Feijoa	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.17% 121kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	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	23.2% 30g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	8.07% 5.85g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Feijoa	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	0.99% 0.012mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 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	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	72.5% 65.3mg	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	2.1% 0.32mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	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	5.4% 37.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	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	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Feijoa VS Frozen Broccoli Spears per 7 oz

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

• 7 oz of Frozen Broccoli Spears contain more Vitamin A, 12 times more Vitamin B1, 6.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 4.1 times more Vitamin B9, 2.1 times more Vitamin C, 8.4 times more Vitamin E and 29 times more Vitamin K than Raw Feijoa.
• Both Feijoa and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Feijoa have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Raw Feijoa as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Frozen Broccoli Spears contain 2.4 times more Calcium, 5.1 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Potassium and 5.7 times more Zinc than Raw Feijoa.
• Both Feijoa and Frozen Broccoli Spears contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Feijoa lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Feijoa have 2.1 times more Energy, 2.8 times more Carbohydrate, 5.6 times more Sugars and 2.1 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.3 times more Omega 3 and 4.3 times more Protein than Raw Feijoa.
• 7 ounces of Feijoa provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Feijoa as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Feijoa VS Frozen Broccoli Spears

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

Feijoa is a good source of vitamin C, fiber, and antioxidants, which can support immune health and digestion. Frozen broccoli spears are rich in vitamins K and C, as well as fiber, which can help with bone health and immune function. Both are nutritious options, but feijoa may have a slight edge in vitamin C content.

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

Both feijoas and frozen broccoli spears can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli spears are lower in calories and higher in fiber compared to feijoas, making them a better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that are important for overall health. Incorporating a variety of fruits and vegetables into your diet, including both feijoas and broccoli, can help support your weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense foods that provide essential nutrients for muscle growth and recovery. Both feijoa and frozen broccoli spears are nutritious options, but frozen broccoli spears are higher in protein and essential vitamins and minerals that support muscle growth. Therefore, including more frozen broccoli spears in your diet may be beneficial for muscle development.

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

Producing Feijoa has a lower environmental impact compared to Frozen Broccoli Spears. Feijoa is a fruit that typically requires less water, energy, and resources to grow compared to broccoli. Additionally, Feijoa can be grown in a wider range of climates, reducing the need for transportation and associated emissions.