Comparing Nutrients in 7 ounces Gooseberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Gooseberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3% 87.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	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	15.5% 20.2g	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	22.5% 8.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	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	3.72% 0.6mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	2.98% 12μg	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	61% 55mg	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	4.9% 0.73mg	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

	Gooseberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 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	7.7% 0.62mg	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	12.4% 0.29mg	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	7.65% 53.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	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	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries VS Frozen Broccoli Spears per 7 oz

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

• 7 oz of Frozen Broccoli Spears contain 3.8 times more Vitamin A, 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B6, 15.7 times more Vitamin B9, 2.5 times more Vitamin C and 3.6 times more Vitamin E than Raw Gooseberries.
• Both Gooseberries and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Gooseberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Gooseberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Gooseberries have 1.9 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 2.8 times more Zinc than Raw Gooseberries.
• Both Gooseberries and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Gooseberries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Gooseberries have 1.9 times more Carbohydrate and 1.4 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Omega 3 and 3.5 times more Protein than Raw Gooseberries.
• 7 ounces of Gooseberries provide inadequate amounts of Protein
• Both Raw Gooseberries as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Gooseberries VS Frozen Broccoli Spears

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

Both gooseberries and frozen broccoli spears are nutritious choices, but they offer different health benefits. Gooseberries are rich in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and protect against chronic diseases. On the other hand, frozen broccoli spears are a good source of vitamin K, vitamin C, and folate, which can support bone health, reduce inflammation, and promote heart health. Including a variety of fruits and vegetables in your diet, such as gooseberries and broccoli, can help ensure you are getting a wide range of nutrients for overall health and well-being.

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

Both gooseberries and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to gooseberries, making them a more effective option for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and weight management.

Should I eat more Gooseberries 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 gooseberries and frozen broccoli spears are nutritious options, but frozen broccoli spears would be a better choice for muscle building as they are higher in protein and contain essential amino acids needed for muscle growth. Additionally, broccoli is a good source of vitamins and minerals that support overall health and muscle function.

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

Gooseberries have a lower environmental impact compared to frozen broccoli spears. Gooseberries require less water, land, and energy to produce, making them a more sustainable option. Additionally, gooseberries are typically grown locally and have a smaller carbon footprint due to reduced transportation needs.