Comparing Nutrients in 7 ounces Prickly Pears VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prickly Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.6% 19g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	19% 7.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	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	9.16% 0.12mg	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	2.98% 12μg	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	31% 27.8mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 111mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	40% 169mg	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	6.8% 47.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	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	0.66% 9.92mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	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: Prickly Pears VS Frozen Broccoli Spears per 7 oz

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

• 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B6, 15.7 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Prickly Pears.
• Both Prickly Pears and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Raw Prickly Pears as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prickly Pears vs Frozen Broccoli Spears:

• 7 ounces of Prickly Pears have 1.4 times more Calcium, 2.2 times more Copper and 5.3 times more Magnesium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.4 times more Iron, 2.5 times more Phosphorus, 3.2 times more Selenium and 2.8 times more Zinc than Raw Prickly Pears.
• Both Prickly Pears and Frozen Broccoli Spears contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prickly Pears have 1.8 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.4 times more Omega 3 and 4.2 times more Protein than Raw Prickly Pears.
• Both Prickly Pears and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Prickly Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Prickly Pears as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Prickly Pears VS Frozen Broccoli Spears

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

Prickly pears are a good source of fiber, vitamin C, and antioxidants, which can help boost immunity and promote digestive health. On the other hand, frozen broccoli spears are rich in vitamins K and C, as well as fiber, which can support bone health and reduce inflammation. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is key to overall health and well-being.

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

Both Prickly Pears 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 prickly pears, making them a better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that are essential for overall health. Incorporating a variety of fruits and vegetables into your diet, including broccoli spears, can help support weight loss and overall well-being.

Should I eat more Prickly Pears 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 plant-based protein sources. Both prickly pears and frozen broccoli spears are nutritious options, but broccoli spears are higher in protein content and would be a better choice for muscle building. Incorporating a mix of legumes, nuts, seeds, and whole grains along with broccoli spears can help support muscle growth and recovery.

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

Prickly pears generally have a lower environmental impact compared to frozen broccoli spears. Prickly pears require less water, land, and resources to grow, making them a more sustainable option. Additionally, prickly pears are typically grown in arid regions where other crops may struggle, further reducing their environmental footprint.