Comparing Nutrients in 7 ounces Java-plum VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Java-plum	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.1% 119kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	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	23.8% 31g	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	2.55% 1.43g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	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	5.8% 0.075mg	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	31.5% 28.4mg	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

	Java-plum	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	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	4.7% 0.38mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	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	4.8% 33.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	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	1.85% 27.8mg	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	4.46% 165g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Java-plum 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 Java-plum vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain more Vitamin A, 12 times more Vitamin B1, 9.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4.6 times more Vitamin B6 and 4.8 times more Vitamin C than Raw Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Java-plum vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 2.2 times more Calcium, 3.8 times more Iron, 3.5 times more Phosphorus and 3.2 times more Potassium than Raw Java-plum.
• Both Java-plum and Frozen Broccoli Spears contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Java-plum have 2.1 times more Energy and 2.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.3 times more Protein than Raw Java-plum.
• 7 ounces of Java-plum provide inadequate amounts of Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Java-plum VS Frozen Broccoli Spears

What are the health benefits of Java-plum compared to Frozen Broccoli Spears?

Both Java-plum and frozen broccoli spears are nutritious choices, but they offer different health benefits. Java-plum is rich in antioxidants, fiber, and vitamin C, which can support immune health and reduce inflammation. On the other hand, frozen broccoli spears are a good source of fiber, vitamins A, C, and K, as well as minerals like calcium and iron, which can support bone health and overall well-being. Incorporating a variety of fruits and vegetables into your diet is key to obtaining a wide range of nutrients for optimal health.

Can I lose weight easier by eating more Java-plum or Frozen Broccoli Spears?

Both java-plum and frozen broccoli spears can be part of a healthy weight loss diet. However, frozen broccoli spears are lower in calories and higher in fiber compared to java-plum, making them a better choice for weight loss. Broccoli is also a good source of vitamins and minerals that can support overall health and weight management. Remember, weight loss is best achieved through a balanced diet that includes a variety of nutrient-dense foods.

Should I eat more Java-plum 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 Java-plum and Frozen Broccoli Spears are nutritious options, but Frozen Broccoli Spears are higher in protein and lower in calories, making them a better choice for muscle building. Additionally, incorporating other protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds into your diet can also help support muscle growth.

What is the environmental impact of producing Java-plum compared to Frozen Broccoli Spears?

The environmental impact of producing Java-plum is generally lower compared to Frozen Broccoli Spears. Java-plum is a fruit that typically requires less water, energy, and resources to grow compared to broccoli, which is a vegetable that often requires more water and energy-intensive farming practices. Additionally, transporting frozen broccoli spears may have a higher carbon footprint compared to locally grown Java-plum. Overall, choosing locally sourced, seasonal produce like Java-plum can help reduce the environmental impact of food production.