Comparing Nutrients in 7 ounces Green Kiwifruit VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Green Kiwifruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.17% 121kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	22.4% 29g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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	12% 8.63g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	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	12.4% 49.6μg	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	204% 184mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	7.7% 0.62mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	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	9.64% 67.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	2.53% 0.28mg	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: Green Kiwifruit VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Green Kiwifruit have 1.4 times more Vitamin C than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 14.3 times more Vitamin A, 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Broccoli Spears provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Green Kiwifruit as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Frozen Broccoli Spears:

• 7 ounces of Green Kiwifruit have 3.6 times more Copper and 1.2 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.3 times more Iron, 2.6 times more Manganese, 1.7 times more Phosphorus, 9.5 times more Selenium and 2.4 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium and Water per seven ounces.
• 7 ounces of Green Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 2.1 times more Energy, 2.7 times more Carbohydrate and 6.1 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3 times more Omega 3 and 2.7 times more Protein than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Green Kiwifruit as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Kiwifruit VS Frozen Broccoli Spears

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

Green kiwifruit is a great source of vitamin C, vitamin K, and dietary fiber, which can help boost the immune system, improve digestion, and support heart health. On the other hand, frozen broccoli spears are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can help with vision, immune function, and bone health. Both are nutritious options, but green kiwifruit may provide more vitamin C and fiber, while frozen broccoli spears offer a wider range of vitamins and minerals.

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

Both green kiwifruit and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to kiwifruit, making them a more optimal choice for weight loss. Additionally, broccoli is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants, which can further support weight loss and overall health. Incorporating a variety of fruits and vegetables into your diet, including both kiwifruit and broccoli, can help you achieve your weight loss goals.

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

Both green kiwifruit and frozen broccoli spears can be beneficial for muscle gain due to their nutrient content. Green kiwifruit is high in vitamin C, which is important for collagen production and muscle repair. Frozen broccoli spears are a good source of vitamin K, which is essential for bone health and muscle function. To support muscle growth, it is important to consume a variety of nutrient-dense foods, including a mix of fruits and vegetables. Consider incorporating both green kiwifruit and frozen broccoli spears into your diet to provide a range of vitamins and minerals that can support muscle development.

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

Producing Green Kiwifruit generally has a higher environmental impact compared to Frozen Broccoli Spears. Kiwifruit production requires more water, pesticides, and transportation due to its delicate nature and the need to grow in specific climates. Broccoli, on the other hand, is a hardier crop that can be grown in a wider range of climates and requires less water and pesticides. Choosing Frozen Broccoli Spears over Green Kiwifruit can help reduce your environmental footprint.