Comparing Nutrients in 7 ounces Red Or Green Grapes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Red Or Green Grapes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.72% 137kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	27.6% 36g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	22.3% 16g	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	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	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	2.55% 1.43g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	0.99% 3.97μg	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	7.06% 6.35mg	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

	Red Or Green Grapes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.5μg	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	8.93% 0.71mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	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	5.67% 39.7mg	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	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.3% 160g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Or Green 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 Red Or Green Grapes vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B5, 2 times more Vitamin B6, 47 times more Vitamin B9, 21.3 times more Vitamin C, 7.1 times more Vitamin E and 6.9 times more Vitamin K than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Red Or Green 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 Red Or Green Grapes vs Frozen Broccoli Spears:

• 7 ounces of Red Or Green Grapes have 3.5 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.1 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium and 4.9 times more Zinc than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Or Green Grapes have 2.4 times more Energy, 3.4 times more Carbohydrate and 10.5 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 11.4 times more Omega 3, 3.3 times more Fiber and 4.3 times more Protein than Raw Red Or Green Grapes.
• 7 ounces of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Red Or Green Grapes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Or Green Grapes VS Frozen Broccoli Spears

What are the health benefits of Red Or Green Grapes compared to Frozen Broccoli Spears?

Red and green grapes are rich in antioxidants, vitamins, and minerals that support heart health, digestion, and immune function. They also contain resveratrol, which has been linked to various health benefits. On the other hand, frozen broccoli spears are a good source of fiber, vitamins C and K, and folate, which support bone health, immunity, and digestion. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is key to overall health.

Can I lose weight easier by eating more Red Or Green Grapes or Frozen Broccoli Spears?

Both red and green grapes are higher in natural sugars compared to frozen broccoli spears. While all three options can be part of a healthy weight loss diet, choosing frozen broccoli spears may be more beneficial due to their lower calorie and sugar content. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can help support weight loss efforts.

Should I eat more Red Or Green Grapes 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 red and green grapes are not significant sources of protein, so they may not directly contribute to muscle growth. Frozen broccoli spears, on the other hand, are a good source of plant-based protein, as well as other important nutrients like vitamins, minerals, and fiber. Including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Red Or Green Grapes compared to Frozen Broccoli Spears?

Producing red or green grapes typically has a higher environmental impact compared to frozen broccoli spears. Grapes require more water, pesticides, and land to grow, whereas broccoli is a more resource-efficient crop. Additionally, transportation of grapes over long distances can contribute to carbon emissions. Choosing locally grown and organic produce can help reduce the environmental impact of both options.