Comparing Nutrients in 7 ounces Loquats VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Loquats	3%	3%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Loquats	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.2% 93kcal	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	0.25% 0.079g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	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	18.5% 24g	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	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.52% 0.85g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Loquats	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	2.2% 2mg	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

	Loquats	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	6.95% 0.56mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.65% 53.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.65% 172g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Loquats VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Loquats have 1.3 times more Vitamin A than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 68.3 times more Vitamin C than Raw Loquats.
• 7 ounces of Loquats have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Loquats as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Frozen Broccoli Spears contain 2.6 times more Calcium, 2.6 times more Iron, 1.7 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Selenium and 6.8 times more Zinc than Raw Loquats.
• Both Loquats and Frozen Broccoli Spears contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Loquats lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Loquats have 2.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.6 times more Omega 3, 1.8 times more Fiber and 7.1 times more Protein than Raw Loquats.
• 7 ounces of Loquats provide inadequate amounts of Omega 3 and Protein
• Both Raw Loquats as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Loquats VS Frozen Broccoli Spears

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

Loquats are a good source of vitamins A and C, dietary fiber, and antioxidants. They can support immune function and promote healthy skin. On the other hand, frozen broccoli spears are rich in vitamins K and C, fiber, and folate. They can help with bone health and digestion. Both are nutritious choices, but broccoli may have a slight edge in terms of overall nutrient content.

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

Both loquats 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 loquats, making them a better choice for weight loss. Additionally, broccoli spears are a good source of vitamins and minerals that can support overall health and weight loss efforts.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both loquats and frozen broccoli spears are nutritious options, but broccoli spears would be a better choice for muscle gain due to their higher protein content and abundance of vitamins and minerals that support muscle growth and recovery. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds along with plenty of fruits and vegetables will help support your muscle-building goals.

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

Loquats have a lower environmental impact compared to frozen broccoli spears. Loquats require less water, land, and energy to produce, making them a more sustainable option. Additionally, loquats have a smaller carbon footprint due to their lower transportation and processing requirements. Choosing loquats over frozen broccoli spears can help reduce your environmental impact.