Comparing Nutrients in 7 ounces Dried Fresh Chinese Jujube VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Fresh Chinese Jujube	6%	1%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Fresh Chinese Jujube	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.2% 558kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	56.4% 41g	2.27% 1.65g	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	% 36.3g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Dried Fresh Chinese Jujube	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20% 0.26mg	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	33.2% 133μg	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	480% 432mg	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Fresh Chinese Jujube	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12.5% 125mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	8.38% 0.075mg	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	126% 10mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2680% 61.7mg	25.4% 0.58mg	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	19.3% 135mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.1% 40g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Fresh Chinese Jujube VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Fresh Chinese Jujube versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Fresh Chinese Jujube vs Frozen Chopped Broccoli:

• 7 ounces of Dried Fresh Chinese Jujube have 3.9 times more Vitamin C than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• Both Dried Fresh Chinese Jujube as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Fresh Chinese Jujube vs Frozen Chopped Broccoli:

• 7 ounces of Dried Fresh Chinese Jujube have 6.1 times more Copper, 6.3 times more Iron, 105.7 times more Manganese and 1.4 times more Phosphorus than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Selenium and 4.5 times more Water than Dried Fresh Chinese Jujube.
• Both Dried Fresh Chinese Jujube and Frozen Chopped Broccoli contain similar levels of Calcium, Potassium and Zinc per seven ounces.
• 7 ounces of Dried Fresh Chinese Jujube lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Fresh Chinese Jujube have 10.8 times more Energy, 15.2 times more Carbohydrate, 24.8 times more Fructose, 2 times more Fiber and 1.7 times more Protein than Frozen Chopped Broccoli.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy

Frequently Asked Questions about Dried Fresh Chinese Jujube VS Frozen Chopped Broccoli

What are the health benefits of Dried Fresh Chinese Jujube compared to Frozen Chopped Broccoli?

Dried fresh Chinese jujube is a good source of antioxidants, fiber, and vitamins, particularly vitamin C and B-complex vitamins. It can help improve digestion, boost immunity, and support heart health. On the other hand, frozen chopped broccoli is rich in vitamins A, C, and K, as well as fiber and antioxidants. It can help support bone health, improve digestion, and reduce inflammation. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables in your diet is key to optimal health.

Can I lose weight easier by eating more Dried Fresh Chinese Jujube or Frozen Chopped Broccoli?

Both dried fresh Chinese jujube and frozen chopped broccoli can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli is a better choice for weight loss as it is lower in calories and higher in fiber compared to dried jujube. Broccoli is also rich in vitamins and minerals that are essential for overall health and weight management. Incorporating a variety of vegetables like broccoli into your diet can help you feel full and satisfied while keeping your calorie intake in check, ultimately supporting weight loss efforts.

Should I eat more Dried Fresh Chinese Jujube or more Frozen Chopped Broccoli to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both dried fresh Chinese jujube and frozen chopped broccoli are nutritious options, but broccoli is a better choice for muscle building due to its higher protein content. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that support overall health and muscle 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 Dried Fresh Chinese Jujube compared to Frozen Chopped Broccoli?

Both Dried Fresh Chinese Jujube and Frozen Chopped Broccoli have a relatively low environmental impact compared to animal products. However, producing Frozen Chopped Broccoli generally has a lower environmental impact due to factors such as water usage, land use, and greenhouse gas emissions. Broccoli requires less water and land to grow compared to jujube, and the freezing process of broccoli helps to preserve its nutrients and reduce food waste. Overall, choosing Frozen Chopped Broccoli over Dried Fresh Chinese Jujube can be a more sustainable choice for the environment.