Comparing Nutrients in 7 ounces White Grapefruit VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	13% 16.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	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	3.34% 0.53mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	4.96% 20μg	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	73.4% 66mg	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	1.7% 0.26mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	1.5% 0.12mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	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	2.27% 16mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Frozen Chopped Broccoli per 7 oz

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

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A, 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 6.7 times more Vitamin B9, 1.7 times more Vitamin C, 9.4 times more Vitamin E and more Vitamin K than Raw White Grapefruit.
• Both White Grapefruit and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of White Grapefruit have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw White Grapefruit 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 White Grapefruit vs Frozen Chopped Broccoli:

• 7 ounces of White Grapefruit have 1.3 times more Copper than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4.7 times more Calcium, 13.5 times more Iron, 2 times more Magnesium, 22.6 times more Manganese, 6.3 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 6.9 times more Zinc than Raw White Grapefruit.
• Both White Grapefruit and Frozen Chopped Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Grapefruit have 1.8 times more Carbohydrate and 5.4 times more Sugars than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 21 times more Omega 3, 2.7 times more Fiber and 4.1 times more Protein than Raw White Grapefruit.
• 7 ounces of White Grapefruit provide inadequate amounts of Omega 3 and Protein
• Both Raw White Grapefruit as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about White Grapefruit VS Frozen Chopped Broccoli

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

White grapefruit is a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and protect against chronic diseases. On the other hand, frozen chopped broccoli is rich in vitamin K, vitamin C, and fiber, which can support bone health, reduce inflammation, and aid in digestion. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both white grapefruit 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, minerals, and antioxidants compared to grapefruit. Including a variety of fruits and vegetables in your diet, along with other whole foods and regular physical activity, is key to successful and sustainable weight loss.

Should I eat more White Grapefruit or more Frozen Chopped Broccoli to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both white grapefruit and frozen chopped broccoli are nutritious choices, but frozen chopped broccoli would be a better option as it is a good source of plant-based protein and essential nutrients like vitamin C, vitamin K, and fiber that can support muscle growth and recovery. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will help you achieve your muscle-building goals.

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

Producing White Grapefruit generally has a higher environmental impact compared to Frozen Chopped Broccoli. This is because growing citrus fruits like grapefruit often requires more water, pesticides, and land compared to growing broccoli. Additionally, transporting grapefruit over long distances can contribute to greenhouse gas emissions. Opting for locally sourced or organic options can help reduce the environmental impact of both foods.