Comparing Nutrients in 7 ounces Frozen Strawberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Strawberries	Broccoli Raab	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	12.5% 9.05g	1.04% 0.75g	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	5.94% 4.3g	0.47% 0.34g	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	% 4g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 0.22g	g per day for Men 19-50 years
Fiber	11% 4.17g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.52% 0.85g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	26% 0.34mg	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	8.43% 33.7μg	41% 165μg	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	91% 81.8mg	44.5% 40mg	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	3.84% 0.58mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	9.26% 0.083mg	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	18.6% 1.5mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Strawberries VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Strawberries versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Strawberries vs Broccoli Raab:

• 7 ounces of Frozen Strawberries have 2 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 7.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B5, 6.1 times more Vitamin B6, 4.9 times more Vitamin B9, 5.6 times more Vitamin E and 101.8 times more Vitamin K than Frozen Strawberries.
• 7 ounces of Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Frozen Strawberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Strawberries vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 6.8 times more Calcium, 2.9 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium, 16.5 times more Sodium and 5.9 times more Zinc than Frozen Strawberries.
• Both Frozen Strawberries and Broccoli Raab contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Frozen Strawberries lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Frozen Strawberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Strawberries have 3.2 times more Carbohydrate, 12 times more Sugars and 12.8 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 8.2 times more Omega 3, 1.3 times more Fiber and 7.4 times more Protein than Frozen Strawberries.
• 7 ounces of Frozen Strawberries provide inadequate amounts of Omega 3 and Protein
• Both Frozen Strawberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Strawberries VS Broccoli Raab

What are the health benefits of Frozen Strawberries compared to Broccoli Raab?

Both frozen strawberries and broccoli raab offer unique health benefits. Frozen strawberries are high in vitamin C, antioxidants, and fiber, which can support immune function, heart health, and digestion. On the other hand, broccoli raab is a good source of vitamins A, C, and K, as well as calcium and iron, which can help support bone health, vision, and blood clotting. Including a variety of fruits and vegetables in your diet, such as frozen strawberries and broccoli raab, can help provide a range of essential nutrients for overall health.

Can I lose weight easier by eating more Frozen Strawberries or Broccoli Raab?

Both frozen strawberries and broccoli raab can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli raab is lower in calories and higher in fiber compared to frozen strawberries, making it a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both frozen strawberries and broccoli raab, can help support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Frozen Strawberries or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both frozen strawberries and broccoli raab offer unique benefits. Frozen strawberries are rich in vitamin C, antioxidants, and fiber, which can support overall health and recovery. Broccoli raab is a good source of vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and bone health. Including a mix of both foods in your diet can help provide a well-rounded nutrient profile to support muscle growth and recovery.

What is the environmental impact of producing Frozen Strawberries compared to Broccoli Raab?

Producing frozen strawberries typically has a higher environmental impact compared to broccoli raab due to factors such as water usage, pesticide use, transportation emissions, and packaging. Strawberries are often grown in monoculture, requiring more water and pesticides, while broccoli raab is a hearty vegetable that can thrive with less intensive farming practices. Additionally, the transportation and energy required to freeze and store strawberries can contribute to a larger carbon footprint compared to fresh broccoli raab. Choosing locally grown, organic produce can help reduce the environmental impact of both options.