Comparing Nutrients in 7 ounces Sugar-apples VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sugar-apples	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.43% 187kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	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	0.47% 0.079g	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	36% 47g	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	23% 8.73g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	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	18% 0.22mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	6.95% 27.8μg	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	80% 72mg	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

	Sugar-apples	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	15% 1.2mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	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	9.07% 63.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	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	1.2% 18mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Sugar-apples 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 Sugar-apples vs Frozen Broccoli Spears:

• 7 ounces of Sugar-apples have 1.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 6.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Sugar-apples.
• Both Sugar-apples and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Sugar-apples have insufficient amounts of Vitamin A
• Both Raw Sugar-apples as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sugar-apples vs Frozen Broccoli Spears:

• 7 ounces of Sugar-apples have 2.4 times more Copper and 1.3 times more Magnesium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Calcium, 1.8 times more Phosphorus, 3.2 times more Selenium and 3.4 times more Zinc than Raw Sugar-apples.
• Both Sugar-apples and Frozen Broccoli Spears contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sugar-apples have 3.2 times more Energy, 4.4 times more Carbohydrate and 1.5 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and 1.5 times more Protein than Raw Sugar-apples.
• 7 ounces of Sugar-apples provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Sugar-apples as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sugar-apples VS Frozen Broccoli Spears

What are the health benefits of Sugar-apples compared to Frozen Broccoli Spears?

Sugar-apples are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and promote healthy digestion. On the other hand, 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 options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is ideal for overall health and well-being.

Can I lose weight easier by eating more Sugar-apples or Frozen Broccoli Spears?

Frozen broccoli spears would be a better choice for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. Sugar-apples, on the other hand, are higher in natural sugars and calories, which may not be as conducive to weight loss.

Should I eat more Sugar-apples or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more frozen broccoli spears over sugar-apples. Broccoli is a nutrient-dense vegetable that is high in protein, vitamins, and minerals essential for muscle growth and recovery. Sugar-apples, on the other hand, are higher in natural sugars and lower in protein compared to broccoli. Incorporating a variety of plant-based protein sources like legumes, nuts, seeds, and whole grains along with broccoli can help support muscle growth and overall health.

What is the environmental impact of producing Sugar-apples compared to Frozen Broccoli Spears?

Sugar-apples have a higher environmental impact compared to frozen broccoli spears. The production of sugar-apples typically requires more water, land, and resources, contributing to deforestation and habitat loss. On the other hand, frozen broccoli spears have a lower environmental footprint as they require less water and land to grow, and can be more sustainably produced. Opting for frozen broccoli spears over sugar-apples can help reduce your ecological footprint.