Comparing Nutrients in 7 ounces Jujube VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Jujube	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.4% 157kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	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	31% 40g	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	NA	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	NA	% 1.5g	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	4.25% 2.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Jujube	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	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	12.4% 0.16mg	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	152% 137mg	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

	Jujube	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	12% 0.95mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	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	6.52% 45.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Jujube vs Frozen Chopped Broccoli:

• 7 ounces of Jujube have 1.9 times more Vitamin B3 and 1.2 times more Vitamin C than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A, 2.7 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.6 times more Vitamin B6 than Raw Jujube.
• 7 ounces of Jujube have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Jujube as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Jujube have 1.9 times more Copper than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.7 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus and 9.6 times more Zinc than Raw Jujube.
• Both Jujube and Frozen Chopped Broccoli contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Jujube lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jujube have 3 times more Energy and 4.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.3 times more Protein than Raw Jujube.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy

Frequently Asked Questions about Jujube VS Frozen Chopped Broccoli

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

Jujube fruit is a good source of vitamins, minerals, and antioxidants, which can support immune health, improve digestion, and provide anti-inflammatory benefits. On the other hand, frozen chopped broccoli is rich in fiber, vitamins A, C, and K, as well as antioxidants, which can help with heart health, digestion, and reducing inflammation. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both jujube and frozen chopped broccoli can be part of a healthy weight loss diet due to their low calorie content and high nutrient density. However, broccoli is a better choice for weight loss as it is low in calories, high in fiber, and contains important nutrients like vitamin C, vitamin K, and folate. Jujube, on the other hand, is higher in natural sugars and calories compared to broccoli. Incorporating more broccoli into your diet can help you feel fuller for longer, support your weight loss goals, and provide essential nutrients for overall health.

Should I eat more 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. Frozen chopped broccoli is a good source of protein, but jujube is not a significant source of protein. Therefore, it would be more beneficial to include more frozen chopped broccoli in your diet to support muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help you reach your muscle-building goals.

What is the environmental impact of producing Jujube compared to Frozen Chopped Broccoli?

Producing jujube typically has a lower environmental impact compared to frozen chopped broccoli. Jujube trees require less water, fertilizer, and pesticides to grow compared to broccoli plants. Additionally, jujube trees can help prevent soil erosion and improve soil quality. However, transportation and packaging methods can also influence the overall environmental impact of these products.