Comparing Nutrients in 7 ounces Kumquats VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Kumquats	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.86% 141kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	24.3% 31.6g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	34% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	8.43% 33.7μg	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	97% 87mg	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	2% 0.3mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	21.3% 1.7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	5.4% 37.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.34% 160g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Frozen Broccoli Spears per 7 oz

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

• 7 oz of Frozen Broccoli Spears contain 3.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B6, 5.5 times more Vitamin B9, 1.6 times more Vitamin C, 9 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Kumquats and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Kumquats have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Kumquats as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Kumquats have 1.5 times more Calcium, 2.6 times more Copper and 1.3 times more Magnesium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, more Selenium and 2 times more Zinc than Raw Kumquats.
• Both Kumquats and Frozen Broccoli Spears contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Kumquats lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kumquats have 2.4 times more Energy, 3 times more Carbohydrate, 6.4 times more Sugars and 2.2 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Omega 3 and 1.6 times more Protein than Raw Kumquats.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Kumquats as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Kumquats VS Frozen Broccoli Spears

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

Kumquats are a good source of vitamin C, fiber, and antioxidants, which can support immune health and reduce inflammation. Frozen broccoli spears are high in vitamin K, vitamin C, and fiber, which can promote bone health and digestion. Both are nutritious options, but kumquats may offer more antioxidants while broccoli spears provide more vitamins and minerals.

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

Both kumquats 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 lower in calories and higher in fiber compared to kumquats, making them a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables, along with other whole foods, into your diet is key for successful and sustainable weight loss.

Should I eat more Kumquats 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 protein-rich plant foods. Both kumquats and frozen broccoli spears are nutritious choices, but for muscle gain, it is recommended to prioritize protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Incorporating a balanced mix of these plant-based protein sources into your diet will support muscle growth and recovery.

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

Producing kumquats generally has a lower environmental impact compared to frozen broccoli spears. Kumquats require less water, land, and energy to grow, as they are typically grown in smaller quantities and have a shorter growing season. On the other hand, frozen broccoli spears are often grown in large monoculture fields, requiring more resources such as water, pesticides, and fertilizers. Additionally, the process of freezing and packaging broccoli spears also contributes to their higher environmental footprint compared to fresh fruits like kumquats.