Comparing Nutrients in 7 ounces Jujube VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Jujube	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.4% 157kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	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	31% 40g	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	4.25% 2.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Jujube	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	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	12.4% 0.16mg	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	152% 137mg	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

	Jujube	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	12% 0.95mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	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	6.52% 45.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Jujube have 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 3.6 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.2 times more Vitamin B6 than Raw Jujube.
• Both Jujube and Frozen Broccoli Spears provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Jujube have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Jujube as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Jujube have 2 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus and 6.8 times more Zinc than Raw Jujube.
• Both Jujube and Frozen Broccoli Spears 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 2.7 times more Energy and 3.8 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Protein than Raw Jujube.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Jujube VS Frozen Broccoli Spears

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

Jujube fruit is a good source of antioxidants, fiber, and vitamin C, which can support immune health and digestion. On the other hand, frozen broccoli spears are rich in vitamins K and C, as well as fiber, which can promote bone health and reduce inflammation. Both are nutritious options, but broccoli may offer more variety in terms of nutrients.

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

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

Should I eat more Jujube 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 jujube and frozen broccoli spears are nutritious options, but frozen broccoli spears would be a better choice for muscle building due to their higher protein content. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds into your diet can also support muscle growth and recovery.

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

Producing jujube has a lower environmental impact compared to frozen broccoli spears. Jujube trees require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, jujube trees can help prevent soil erosion and improve soil quality, further reducing their environmental footprint.