Comparing Nutrients in 7 ounces Frozen Raspberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Raspberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.83% 111kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	19% 25g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.87% 6.43g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.87g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 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	14% 55.6μg	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	39% 35mg	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	9.92% 1.5mg	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

	Frozen Raspberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	19% 1.5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	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	8.5% 59.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.6% 0.62mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Raspberries VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Frozen Raspberries have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 14.3 times more Vitamin A, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 3.9 times more Vitamin C and 1.8 times more Vitamin E than Red Frozen Raspberries.
• Both Frozen Raspberries and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Raspberries have insufficient amounts of Vitamin A
• Both Red Frozen Raspberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Raspberries have 2.5 times more Copper, 1.4 times more Magnesium and 2.4 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Calcium, 2 times more Phosphorus and 1.4 times more Potassium than Red Frozen Raspberries.
• Both Frozen Raspberries and Frozen Broccoli Spears contain similar levels of Iron, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Raspberries have 2.3 times more Carbohydrate, 4.4 times more Sugars and 1.4 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.6 times more Omega 3 and 2.7 times more Protein than Red Frozen Raspberries.
• 7 ounces of Frozen Raspberries provide inadequate amounts of Omega 3
• Both Red Frozen Raspberries as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Raspberries VS Frozen Broccoli Spears

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

Both frozen raspberries and frozen broccoli spears are nutritious choices, but they offer different health benefits. Frozen raspberries are rich in antioxidants, fiber, and vitamin C, which can support immune function, heart health, and digestion. On the other hand, frozen broccoli spears are high in fiber, vitamins A, C, and K, as well as minerals like calcium and iron, which can help with bone health, vision, and overall immunity. Including a variety of fruits and vegetables in your diet, such as frozen raspberries and broccoli spears, can provide a range of essential nutrients for optimal health.

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

Both frozen raspberries and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, raspberries are higher in natural sugars and calories compared to broccoli, so incorporating more frozen broccoli spears into your diet may be a better choice for weight loss. Broccoli is also a great source of vitamins, minerals, and antioxidants that can support overall health and weight management.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both frozen raspberries and frozen broccoli spears offer unique benefits. Raspberries are rich in antioxidants and vitamin C, which can help support muscle recovery and overall health. Broccoli is a good source of protein, fiber, and vitamins that are essential for muscle growth and repair. To optimize muscle gain, consider incorporating both raspberries and broccoli into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains.

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

Producing frozen raspberries generally has a higher environmental impact compared to frozen broccoli spears. This is because raspberries are typically more water-intensive to grow and require more resources such as pesticides and fertilizers. On the other hand, broccoli is a more resilient crop that requires fewer resources to cultivate. Additionally, transportation and packaging also play a role in the environmental impact of these products. Choosing locally sourced and organic options can help reduce the environmental footprint of both frozen raspberries and broccoli.