Comparing Nutrients in 7 ounces Quinces VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.9% 113kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	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	0.57% 0.097g	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	23.4% 30.4g	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	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Quinces	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	3.3% 0.04mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	1.5% 5.95μg	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	33% 29.8mg	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

	Quinces	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	17.4% 1.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	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	4.8% 33.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	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	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Frozen Broccoli Spears per 7 oz

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

• 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 3.6 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B6, 31.3 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Quinces.
• 7 ounces of Quinces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Quinces have 3.6 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 2 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 8.5 times more Zinc than Raw Quinces.
• Both Quinces and Frozen Broccoli Spears contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Quinces lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Quinces have 2.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, 1.6 times more Fiber and 7.7 times more Protein than Raw Quinces.
• 7 ounces of Quinces provide inadequate amounts of Omega 3 and Protein
• Both Raw Quinces as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Quinces VS Frozen Broccoli Spears

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

Quinces are a good source of fiber, vitamin C, and antioxidants, which can help support a healthy immune system and digestive health. Frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants, which can support bone health and reduce inflammation. Both are nutritious options, but quinces may provide more vitamin C and antioxidants compared to frozen broccoli spears.

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

Both quinces and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to quinces, making them a better choice for weight loss. Including a variety of fruits and vegetables in your diet, along with regular physical activity, will help support your weight loss goals.

Should I eat more Quinces 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 protein-rich plant-based foods. Quinces are a good source of fiber and antioxidants but are low in protein. Frozen broccoli spears, on the other hand, are a good source of protein and other essential nutrients like vitamins C and K. Therefore, incorporating more frozen broccoli spears into your diet would be more beneficial for muscle growth.

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

Quinces have a lower environmental impact compared to frozen broccoli spears. Quinces require less water, land, and energy to produce, making them a more sustainable option. Additionally, quinces are typically grown locally and have a smaller carbon footprint due to reduced transportation distances.