Comparing Nutrients in 7 ounces Guavas VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Guavas	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.65% 135kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	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	22% 28.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	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	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Guavas	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	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	13.4% 2.15mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	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	24.3% 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	503% 453mg	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	9.66% 1.45mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	6.45% 0.52mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	24.3% 828mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	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	4.15% 0.46mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Guavas have 2.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.3 times more Vitamin C than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.8 times more Vitamin E and 39 times more Vitamin K than Raw Common Guavas.
• Both Guavas and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Common Guavas as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Guavas have 6.4 times more Copper, 1.4 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.3 times more Calcium, 2.8 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 3.2 times more Selenium and 1.5 times more Zinc than Raw Common Guavas.
• Both Guavas and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Guavas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Guavas have 2.3 times more Energy, 2.7 times more Carbohydrate, 6.1 times more Sugars and 1.8 times more Fiber than Frozen Broccoli Spears.
• Both Guavas and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Common Guavas as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Guavas VS Frozen Broccoli Spears

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

Guavas are rich in vitamin C, fiber, and antioxidants which support immune health, digestion, and skin health. Frozen broccoli spears are a good source of vitamin K, vitamin C, and fiber which support bone health, immune function, and digestion. Both are nutritious options, but guavas provide more vitamin C and antioxidants while broccoli spears offer more vitamin K.

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

Both guavas and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to guavas, making them a more optimal choice for weight loss. Additionally, broccoli is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants, which can further support weight loss and overall health.

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

Both guavas and frozen broccoli spears can be beneficial for muscle gain due to their nutrient content. Guavas are rich in vitamin C, which is important for collagen synthesis and muscle repair. Frozen broccoli spears are high in protein, fiber, and vitamins that support muscle growth and recovery. To maximize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Consider incorporating both guavas and frozen broccoli spears into your meals to support your training goals.

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

Guavas have a lower environmental impact compared to frozen broccoli spears. Guavas require less water, land, and energy to produce, making them a more sustainable option. Additionally, guavas are typically grown in tropical regions, which may have a lower carbon footprint compared to the transportation and processing required for frozen broccoli spears.