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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Passion-fruit Juice, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.5% 101kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	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	0.34% 0.058g	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	20.8% 27g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	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	1.04% 0.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	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% 2.9mg	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	7.63% 0.099mg	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	3.47% 14μg	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	65.7% 59mg	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	0.13% 0.02mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	5.95% 0.48mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	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	3.7% 25.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	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	4.6% 170g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Passion-fruit Juice, Purple have 3.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Vitamin A, more Vitamin B1, 3.5 times more Vitamin B6, 13.4 times more Vitamin B9, 2.3 times more Vitamin C, 135 times more Vitamin E and 253.5 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• Both Passion-fruit Juice, Purple and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Passion-fruit Juice, 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 Juice, Purple vs Frozen Broccoli Spears:

• 7 ounces of Passion-fruit Juice, Purple have 1.5 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.3 times more Calcium, 3 times more Iron, 4.5 times more Phosphorus, 19 times more Selenium and 6.8 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Passion-fruit Juice, Purple and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Passion-fruit Juice, Purple have 2.5 times more Carbohydrate and 9.1 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, 15 times more Fiber and 7.8 times more Protein than Raw Passion-fruit Juice, Purple.
• 7 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Passion-fruit Juice, Purple as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

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

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

Passion fruit juice is rich in vitamin C, fiber, and antioxidants which can support immune function and overall health. On the other hand, frozen broccoli spears are a great source of vitamins K and C, as well as fiber and antioxidants, which can support heart health and digestion. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for optimal health.

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

Both passion fruit juice and frozen broccoli spears can be part of a healthy weight loss diet, but frozen broccoli spears would be the better choice. Passion fruit juice is higher in natural sugars and calories compared to broccoli spears, which are low in calories and high in fiber. Fiber helps with satiety and can aid in weight loss by keeping you feeling full for longer. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals for overall health.

Should I eat more Passion-fruit Juice, Purple or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Both passion fruit juice and frozen broccoli spears offer unique nutritional benefits, but for muscle gain, it is recommended to prioritize foods high in protein such as broccoli spears. Protein is essential for muscle repair and growth. Incorporating a variety of plant-based protein sources like legumes, tofu, tempeh, nuts, and seeds can also support muscle development.

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

Producing passion fruit juice typically has a higher environmental impact compared to frozen broccoli spears. Passion fruit requires more water, land, and energy to grow and harvest, contributing to higher greenhouse gas emissions and water usage. On the other hand, frozen broccoli spears are often more sustainable as broccoli is a lower-impact crop that requires less resources to produce. Choosing frozen broccoli spears over passion fruit juice can help reduce your carbon footprint and support environmental sustainability.