Comparing Nutrients in 7 ounces Kiwano VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Kiwano	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3% 87.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	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	6.3% 3.53g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	1.5% 5.95μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	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

	Kiwano	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	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	28% 2.24mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	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	10.5% 73.4mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	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	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Kiwano have 1.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.1 times more Vitamin A, 2.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 31.3 times more Vitamin B9 and 12.9 times more Vitamin C than Horned melon.
• 7 ounces of Kiwano have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9

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

• 7 ounces of Kiwano have 1.6 times more Iron, 2.5 times more Magnesium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.8 times more Copper, 6.6 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Horned melon.
• Both Kiwano and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kiwano have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Protein than Horned melon.
• Both Horned melon as well as Frozen Broccoli Spears provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Kiwano VS Frozen Broccoli Spears

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

Kiwano, also known as horned melon, is a good source of vitamin C, vitamin A, and fiber. It also contains antioxidants that can help boost the immune system and promote healthy skin. On the other hand, frozen broccoli spears are rich in vitamin K, vitamin C, and folate. They also provide fiber and antioxidants that support heart health and digestion. Both kiwano and frozen broccoli spears offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both kiwano and frozen broccoli spears can be beneficial for weight loss due to their low calorie content and high fiber content. However, broccoli spears are a better choice for weight loss as they are lower in calories and higher in nutrients compared to kiwano. Broccoli is also a good source of vitamins, minerals, and antioxidants that can support overall health and weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both Kiwano and Frozen Broccoli Spears are nutritious options, but Frozen Broccoli Spears would be a better choice for muscle building as they are higher in protein and contain essential amino acids necessary for muscle growth. Additionally, broccoli is a good source of vitamins and minerals that support overall health and muscle recovery.

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

Producing Kiwano (horned melon) typically has a higher environmental impact compared to frozen broccoli spears. Kiwano is often grown in tropical regions and requires more water, land, and resources to cultivate and transport. In contrast, frozen broccoli spears are usually grown in temperate climates and have a lower carbon footprint due to less intensive farming practices. Choosing locally grown and seasonal produce can further reduce the environmental impact of your food choices.