Comparing Nutrients in 7 ounces Groundcherries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Groundcherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.63% 105kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	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	17% 22.2g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	24.3% 22mg	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	NA	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

	Groundcherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	25% 2mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	NA	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	11.3% 79.4mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	NA	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	NA	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 169g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Groundcherries VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Groundcherries have 1.5 times more Vitamin B1 and 6.1 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Vitamin A, 2.9 times more Vitamin B2 and 6.2 times more Vitamin C than Raw Groundcherries.
• Both Raw Groundcherries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Groundcherries have 1.4 times more Iron than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.6 times more Calcium and 1.5 times more Phosphorus than Raw Groundcherries.
• Both Groundcherries and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Groundcherries lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Groundcherries have 2.1 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Protein than Raw Groundcherries.
• Both Raw Groundcherries as well as Frozen Broccoli Spears provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Groundcherries VS Frozen Broccoli Spears

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

Groundcherries are a good source of vitamin C, vitamin A, and fiber, which can help support a healthy immune system, promote good vision, and aid in digestion. On the other hand, frozen broccoli spears are rich in vitamin K, vitamin C, and folate, which can help support bone health, boost immunity, and promote healthy cell growth. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both groundcherries and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli spears are lower in calories and higher in fiber compared to groundcherries, making them a more filling and satisfying option for weight loss. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that support overall health. Incorporating a variety of fruits and vegetables, including broccoli spears, into your diet can help you achieve your weight loss goals more effectively.

Should I eat more Groundcherries 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 groundcherries and frozen broccoli spears are nutritious options, but frozen broccoli spears would be a better choice for muscle building due to their higher protein content. Additionally, incorporating other protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds into your diet can help support muscle growth and recovery.

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

Groundcherries have a lower environmental impact compared to frozen broccoli spears. Groundcherries are typically grown in smaller spaces, require less water, and have a shorter growing period. On the other hand, frozen broccoli spears require more land, water, and energy for production and transportation. Choosing groundcherries over frozen broccoli spears can help reduce your carbon footprint and support sustainable food choices.