Comparing Nutrients in 7 ounces White Grapefruit VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	White Grapefruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	13% 16.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	4.96% 20μg	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	73.4% 66mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	1.5% 0.12mg	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	1.12% 0.026mg	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	2.27% 16mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.9 times more Vitamin B1, 5.7 times more Vitamin B2, 1.7 times more Vitamin B3, 4.1 times more Vitamin B6, 9.4 times more Vitamin B9, 2.1 times more Vitamin C, 10.4 times more Vitamin E and more Vitamin K than Raw White Grapefruit.
• Both White Grapefruit and Frozen Broccoli Spears 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 Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Grapefruit vs Frozen Broccoli Spears:

• 7 ounces of White Grapefruit have 1.4 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.4 times more Calcium, 12 times more Iron, 1.8 times more Magnesium, 19.7 times more Manganese, 7.4 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium and 4.9 times more Zinc than Raw White Grapefruit.
• Both White Grapefruit and Frozen Broccoli Spears 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 1.6 times more Carbohydrate and 5 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 25 times more Omega 3, 2.7 times more Fiber and 4.4 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 Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about White Grapefruit VS Frozen Broccoli Spears

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

White grapefruit is a good source of vitamin C, fiber, and antioxidants, which can help support immune function, digestion, and overall health. Frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants, which can help support bone health, immune function, and reduce inflammation. 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 Broccoli Spears?

Both white grapefruit and frozen broccoli spears can be beneficial for weight loss due to their low calorie content and high fiber content. However, broccoli spears are a better choice as they are a nutrient-dense food that provides more vitamins, minerals, and antioxidants compared to white grapefruit. Additionally, broccoli spears are a good source of protein which can help keep you feeling full and satisfied. Incorporating a variety of fruits and vegetables into your diet, along with a balanced intake of whole grains, legumes, and plant-based proteins, is key for successful and sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both white grapefruit and frozen broccoli spears are nutritious options, but for muscle building, I recommend incorporating more frozen broccoli spears into your diet. Broccoli is a good source of plant-based protein, as well as essential vitamins and minerals that support muscle growth and recovery. Additionally, broccoli is rich in fiber, which can aid in digestion and overall nutrient absorption.

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

Producing white grapefruit generally has a higher environmental impact compared to frozen broccoli spears. This is because growing citrus fruits like grapefruit often requires more water, pesticides, and land use compared to growing broccoli. Additionally, transporting grapefruit over long distances can contribute to carbon emissions. Choosing locally grown and organic options can help reduce the environmental impact of both foods.