Comparing Nutrients in 7 ounces American Type Grapes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	American Type Grapes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.6% 133kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	26% 34g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	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	4.7% 1.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	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	0.95% 0.048mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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% 7.94μg	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	8.8% 7.94mg	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	2.5% 0.38mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	7.2% 0.58mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	2.83% 20mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	0.72% 0.079mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of American Type Grapes 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 American Type Grapes vs Frozen Broccoli Spears:

• 7 ounces of American Type Grapes have 1.3 times more Vitamin B1 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 11.4 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 10.1 times more Vitamin B5, 1.6 times more Vitamin B6, 23.5 times more Vitamin B9, 17.1 times more Vitamin C, 7.1 times more Vitamin E and 6.9 times more Vitamin K than Raw American Type Grapes.
• 7 ounces of American Type Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw American Type Grapes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for American Type Grapes vs Frozen Broccoli Spears:

• 7 ounces of American Type Grapes have 2.8 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.9 times more Calcium, 2.5 times more Iron, 3.2 times more Magnesium, 5.9 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium and 8.5 times more Zinc than Raw American Type Grapes.
• Both American Type Grapes and Frozen Broccoli Spears contain similar levels of Copper and Water per seven ounces.
• 7 ounces of American Type Grapes lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of American Type Grapes have 2.3 times more Energy, 3.2 times more Carbohydrate and 11.1 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.2 times more Omega 3, 3.3 times more Fiber and 4.9 times more Protein than Raw American Type Grapes.
• 7 ounces of American Type Grapes provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw American Type Grapes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about American Type Grapes VS Frozen Broccoli Spears

What are the health benefits of American Type Grapes compared to Frozen Broccoli Spears?

American type grapes are a good source of antioxidants, vitamins C and K, and fiber, which can help support a healthy immune system, promote heart health, and aid in digestion. On the other hand, frozen broccoli spears are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can help support bone health, boost immunity, and improve blood circulation. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

Can I lose weight easier by eating more American Type Grapes or Frozen Broccoli Spears?

Both American Type Grapes and Frozen Broccoli Spears can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, Frozen Broccoli Spears are a better choice for weight loss as they are lower in calories and higher in fiber, which can help you feel full and satisfied with fewer calories. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals to support overall health and weight loss.

Should I eat more American Type Grapes or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both American Type Grapes and Frozen Broccoli Spears are not high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery. Additionally, ensure you are consuming an adequate amount of calories and staying hydrated to support your training goals.

What is the environmental impact of producing American Type Grapes compared to Frozen Broccoli Spears?

American Type Grapes have a higher environmental impact compared to Frozen Broccoli Spears due to factors such as water usage, pesticide use, transportation emissions, and land use. Grapes require more water and pesticides to grow, while broccoli is generally less resource-intensive to produce. Choosing Frozen Broccoli Spears over American Type Grapes can help reduce your environmental footprint.