Comparing Nutrients in 7 ounces Passion-fruit, Purple VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.64% 192kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	35.7% 46.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	54.3% 20.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	14% 127μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	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	66% 59.5mg	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	0.26% 0.04mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.4% 24mg	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	39.7% 3.18mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	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	19.3% 135mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	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	3.7% 55.6mg	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	3.9% 145g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Passion-fruit, Purple 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 Passion-fruit, Purple vs Frozen Broccoli Spears:

• 7 ounces of Passion-fruit, Purple have 3.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin B1, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9, 2.3 times more Vitamin C, 67.5 times more Vitamin E and 144.9 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per seven ounces.
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Passion-fruit, Purple vs Frozen Broccoli Spears:

• 7 ounces of Passion-fruit, Purple have 2.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.4 times more Calcium, 3.2 times more Selenium and 3.4 times more Zinc than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Frozen Broccoli Spears contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Passion-fruit, Purple have 3.3 times more Energy, 11.1 times more Omega 6, 4.4 times more Carbohydrate, 7.6 times more Sugars and 3.5 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 125 times more Omega 3 and 1.4 times more Protein than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Passion-fruit, Purple VS Frozen Broccoli Spears

What are the health benefits of Passion-fruit, Purple compared to Frozen Broccoli Spears?

Both passion fruit and broccoli are nutrient-dense foods with unique health benefits. Passion fruit is rich in vitamin C, fiber, and antioxidants, which can support immune function and reduce inflammation. Purple passion fruit specifically contains anthocyanins, which have been linked to heart health and cognitive function. On the other hand, frozen broccoli spears are a good source of fiber, vitamins A, C, and K, as well as minerals like calcium and iron. Broccoli is known for its cancer-fighting properties and its ability to support digestive health. Both foods can be valuable additions to a balanced vegan diet.

Can I lose weight easier by eating more Passion-fruit, Purple or Frozen Broccoli Spears?

Frozen broccoli spears would be the best option for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Passion fruit is also a good choice as it is low in calories and high in fiber, but it may not be as filling as broccoli. Purple broccoli is nutritious but may not have as much of a weight loss impact compared to the other options mentioned.

Should I eat more Passion-fruit, Purple 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 passion fruit and purple broccoli are nutritious options, but frozen broccoli spears are higher in protein and essential nutrients like vitamin C, vitamin K, and fiber, which are beneficial for muscle growth and recovery. Therefore, incorporating more frozen broccoli spears into your diet may be more beneficial for muscle building.

What is the environmental impact of producing Passion-fruit, Purple compared to Frozen Broccoli Spears?

Passion fruit has a higher environmental impact compared to frozen broccoli spears due to factors such as water usage, land usage, and transportation emissions. Passion fruit typically requires more water and land to grow, as well as transportation over longer distances. Broccoli, on the other hand, is a more sustainable option as it can be grown in a variety of climates and requires less water and land. Choosing frozen broccoli spears over passion fruit can help reduce your environmental footprint.