Comparing Nutrients in 7 ounces Nectarines VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Nectarines	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3% 87.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16% 21g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	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	3.76% 2.1g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.2% 12mg	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	6.95% 0.56mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	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	0% 0mg	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	4.7% 174g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Nectarines have 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.4 times more Vitamin A, 2.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B5, 7 times more Vitamin B6, 18.8 times more Vitamin B9, 12.6 times more Vitamin C, 1.8 times more Vitamin E and 46.1 times more Vitamin K than Raw Nectarines.
• 7 ounces of Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Nectarines as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Nectarines have 2.4 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.8 times more Calcium, 2.6 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 2.3 times more Phosphorus, more Selenium and 2 times more Zinc than Raw Nectarines.
• Both Nectarines and Frozen Broccoli Spears contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nectarines have 2 times more Carbohydrate and 5.4 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 62.5 times more Omega 3, 1.8 times more Fiber and 2.9 times more Protein than Raw Nectarines.
• 7 ounces of Nectarines provide inadequate amounts of Omega 3 and Protein
• Both Raw Nectarines as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Nectarines VS Frozen Broccoli Spears

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

Nectarines are a good source of vitamins A and C, as well as dietary fiber. They also contain antioxidants that help protect against chronic diseases. On the other hand, frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants. Both nectarines and broccoli spears offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both nectarines and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie content and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to nectarines, making them a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both nectarines and broccoli, can help support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Nectarines 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 nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both nectarines and frozen broccoli spears are nutritious choices, but for muscle gain, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, including a variety of fruits and vegetables in your diet can help provide essential vitamins and minerals for overall health and muscle recovery.

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

Producing nectarines generally has a higher environmental impact compared to frozen broccoli spears. Nectarines require more water, land, and resources to grow, as well as typically being transported over longer distances. On the other hand, frozen broccoli spears are often more sustainable due to their lower water and resource requirements, and they can be harvested and frozen at peak freshness, reducing food waste. Choosing plant-based options like broccoli can help reduce your environmental footprint.