Comparing Nutrients in 7 ounces Mangos VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Mangos	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.1% 119kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	23% 29.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	13% 9.3g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Mangos	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	12% 107μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	3.97% 0.32mg	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	5.44% 0.13mg	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	3.97% 27.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	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	1.62% 0.18mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Mangos have 1.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 1.9 times more Vitamin C, 1.5 times more Vitamin E and 24.1 times more Vitamin K than Raw Mangos.
• Both Mangos and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B5 per seven ounces.
• Both Raw Mangos as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Mangos have 3.1 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 4.5 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Selenium and 3.8 times more Zinc than Raw Mangos.
• Both Mangos and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 2.1 times more Energy, 2.8 times more Carbohydrate and 9.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.5 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Raw Mangos.
• 7 ounces of Mangos provide inadequate amounts of Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Mangos as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Mangos VS Frozen Broccoli Spears

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

Mangos are a good source of vitamin C, vitamin A, and fiber, which can support immune function, eye health, and digestion. On the other hand, frozen broccoli spears are rich in vitamin K, vitamin C, and fiber, which can promote bone health, immune function, and digestion. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both mangos and frozen broccoli spears can be part of a healthy weight loss diet, but broccoli spears are lower in calories and higher in fiber, making them a more weight-loss-friendly option. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can help support weight loss in a healthy way.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both mangos and frozen broccoli spears offer unique benefits. Mangos are rich in vitamin C, which supports collagen production for muscle repair, while broccoli spears are high in protein and fiber, essential for muscle growth and recovery. To optimize muscle gain, aim to include a balance of both fruits and vegetables in your diet, along with adequate protein sources such as legumes, nuts, seeds, and whole grains.

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

The environmental impact of producing mangos is generally higher compared to frozen broccoli spears. Mango cultivation requires more water, land, and resources, as well as transportation over longer distances. On the other hand, frozen broccoli spears are often grown locally, require less water and resources, and have a lower carbon footprint. Choosing locally grown, seasonal produce like broccoli can help reduce the environmental impact of your food choices.