Comparing Nutrients in 7 ounces Mammy-apple VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Mammy-apple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.5% 101kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	19% 25g	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	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	4.96% 0.79mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	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	31% 27.8mg	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

	Mammy-apple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	17.4% 1.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.1% 22mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	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	2% 29.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.62% 171g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Mammy-apple VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Mammy-apple 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 Mammy-apple vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 4.8 times more Vitamin A, 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Mammy-apple.
• Both Mammy-apple and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Mammy-apple have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Mammy-apple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mammy-apple vs Frozen Broccoli Spears:

• 7 ounces of Mammy-apple have 2.4 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 5.4 times more Phosphorus, 5.3 times more Potassium, 3.2 times more Selenium and 3.4 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Frozen Broccoli Spears contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mammy-apple have 2.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and 6.1 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Mammy-apple provide inadequate amounts of Omega 3 and Protein
• Both Raw Mammy-apple as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Mammy-apple VS Frozen Broccoli Spears

What are the health benefits of Mammy-apple compared to Frozen Broccoli Spears?

Both mammy-apple and frozen broccoli spears are nutritious choices, but broccoli spears are higher in essential nutrients such as vitamin C, vitamin K, and fiber. Mammy-apple, on the other hand, is a good source of vitamin C and dietary fiber but may not be as nutrient-dense as broccoli spears. It's important to include a variety of fruits and vegetables in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Mammy-apple or Frozen Broccoli Spears?

Both mammy-apple and frozen broccoli spears can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli spears are a better choice for weight loss as they are lower in calories and higher in nutrients compared to mammy-apple. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that can support overall health and weight loss goals.

Should I eat more Mammy-apple or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume a variety of plant-based protein sources to support muscle growth and recovery. Mammy-apple is a good source of vitamins and minerals but may not provide as much protein as frozen broccoli spears. Broccoli spears are a great source of plant-based protein, as well as fiber and other essential nutrients. Including both Mammy-apple and frozen broccoli spears in your diet can help you meet your protein needs and support muscle growth.

What is the environmental impact of producing Mammy-apple compared to Frozen Broccoli Spears?

Producing frozen broccoli spears generally has a lower environmental impact compared to producing mammy-apple. Broccoli requires less water, land, and energy to grow compared to mammy-apple. Additionally, broccoli has a lower carbon footprint and produces fewer greenhouse gas emissions during production. Choosing frozen broccoli spears over mammy-apple can be a more sustainable choice for the environment.