Comparing Nutrients in 7 ounces Pomegranates VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pomegranates	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.68% 165kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	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	28.5% 37g	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	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	21% 7.94g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	7.44% 0.6mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	10.2% 71.4mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Pomegranates have 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 2.5 times more Vitamin B9, 6.7 times more Vitamin C, 2.3 times more Vitamin E and 6.2 times more Vitamin K than Raw Pomegranates.
• Both Pomegranates and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Pomegranates as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pomegranates have 4.4 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.1 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 3.8 times more Selenium than Raw Pomegranates.
• Both Pomegranates and Frozen Broccoli Spears contain similar levels of Potassium, Zinc and Water per seven ounces.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pomegranates have 2.9 times more Energy, 3.5 times more Carbohydrate, 9.3 times more Sugars and 1.3 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and 1.8 times more Protein than Raw Pomegranates.
• 7 ounces of Pomegranates provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Pomegranates as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Pomegranates VS Frozen Broccoli Spears

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

Pomegranates are rich in antioxidants, vitamins, and minerals that support heart health, reduce inflammation, and improve digestion. Frozen broccoli spears are high in fiber, vitamins C and K, and antioxidants that boost immunity and support bone health. Both are nutritious choices, but pomegranates may offer more diverse health benefits due to their unique nutrient profile.

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

Both pomegranates and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to pomegranates, making them a more effective choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that support overall health. Incorporating a variety of fruits and vegetables into your diet, including both pomegranates and broccoli, can help support weight loss and overall health.

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

Both pomegranates and frozen broccoli spears can be beneficial for muscle gain due to their nutrient content. Pomegranates are rich in antioxidants and vitamin C, which can help with muscle recovery and overall health. Frozen broccoli spears are high in protein, fiber, and vitamins that support muscle growth and repair. To optimize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods, including both pomegranates and frozen broccoli spears.

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

Pomegranates have a higher environmental impact compared to frozen broccoli spears. Pomegranates require more water, land, and resources to grow, while frozen broccoli spears are typically more sustainable to produce due to their lower resource requirements. Additionally, broccoli is a more efficient crop in terms of greenhouse gas emissions and energy usage compared to pomegranates.