Comparing Nutrients in 7 ounces Strawberry Guavas VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Strawberry Guavas	3%	7%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Strawberry Guavas	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.72% 137kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	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	26.5% 34.5g	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	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Strawberry Guavas	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	4.96% 0.06mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	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	81.6% 73.4mg	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

	Strawberry Guavas	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	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	5.46% 0.44mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	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	7.65% 53.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	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	4.9% 73.4mg	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	4.33% 160g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberry Guavas VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Strawberry Guavas have 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 11.4 times more Vitamin A, 2.4 times more Vitamin B1, 3.8 times more Vitamin B2 and 1.8 times more Vitamin C than Raw Strawberry Guavas.
• 7 ounces of Strawberry Guavas have insufficient amounts of Vitamin A
• Both Raw Strawberry Guavas as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Strawberry Guavas have 2.2 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Calcium, 3.3 times more Iron and 2.2 times more Phosphorus than Raw Strawberry Guavas.
• Both Strawberry Guavas and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Strawberry Guavas have 2.4 times more Energy, 3.2 times more Carbohydrate and 1.8 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Omega 3 and 5.3 times more Protein than Raw Strawberry Guavas.
• 7 ounces of Strawberry Guavas provide inadequate amounts of Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Strawberry Guavas as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Strawberry Guavas VS Frozen Broccoli Spears

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

Strawberry guavas are rich in vitamin C, fiber, and antioxidants which support immune function and digestive health. Frozen broccoli spears are a good source of vitamin K, vitamin C, and fiber, which promote bone health and aid in digestion. Both are nutritious options, but strawberry guavas may offer more vitamin C and antioxidants compared to frozen broccoli spears.

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

Both strawberry 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 strawberry guavas, making them a better 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. Incorporating a variety of fruits and vegetables, including both strawberry guavas and broccoli, into your diet can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant foods. Both Strawberry Guavas and Frozen Broccoli Spears are nutritious options, but Frozen Broccoli Spears would be a better choice as they are higher in protein and provide essential nutrients like vitamin C, vitamin K, and fiber that support muscle growth and recovery. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will also help you meet your muscle-building goals.

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

The environmental impact of producing Strawberry Guavas is generally lower compared to Frozen Broccoli Spears. Strawberry Guavas require less water, land, and energy to grow, and they have a smaller carbon footprint. Additionally, Strawberry Guavas are typically grown in tropical regions where they thrive naturally, whereas Frozen Broccoli Spears may require more resources for cultivation and transportation. Overall, choosing Strawberry Guavas over Frozen Broccoli Spears can be a more sustainable choice for the environment.