Comparing Nutrients in 7 ounces Watermelon VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Watermelon	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	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	0.58% 0.099g	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	11.5% 15g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	9.2% 6.67g	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	18% 16mg	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	0.66% 0.099mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	5.95% 0.48mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	3.1% 22mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Frozen Broccoli Spears per 7 oz

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

• 7 oz of Frozen Broccoli Spears contain 2 times more Vitamin A, 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.9 times more Vitamin B6, 31.3 times more Vitamin B9, 8.4 times more Vitamin C, 27 times more Vitamin E and 1014 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Watermelon as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Frozen Broccoli Spears contain 5.9 times more Calcium, 3 times more Iron, 1.6 times more Magnesium, 6.7 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium, 4.8 times more Selenium and 3.4 times more Zinc than Raw Watermelon.
• Both Watermelon and Frozen Broccoli Spears contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon have 1.4 times more Carbohydrate and 4.2 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, 7.5 times more Fiber and 5 times more Protein than Raw Watermelon.
• 7 ounces of Watermelon provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Watermelon as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Watermelon VS Frozen Broccoli Spears

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

Watermelon is a hydrating fruit that is rich in vitamins A and C, as well as antioxidants like lycopene. It can help with hydration, skin health, and immune function. Frozen broccoli spears, on the other hand, are a great source of fiber, vitamins K and C, and folate. They can support digestion, bone health, and heart health. Both watermelon and broccoli have their own unique health benefits, so it's important to include a variety of fruits and vegetables in your diet for optimal nutrition.

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

Both watermelon and frozen broccoli spears can be beneficial for weight loss, but broccoli spears are generally lower in calories and higher in fiber, making them a more filling and nutrient-dense option for weight loss. Watermelon is also a good choice due to its high water content and natural sweetness, but it is higher in natural sugars compared to broccoli. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other whole foods, can help support your weight loss goals.

Should I eat more Watermelon 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 nutrient-dense foods. Both watermelon and frozen broccoli spears offer different benefits for muscle growth. Watermelon is hydrating and rich in vitamins A and C, which can support overall health and recovery. On the other hand, frozen broccoli spears are a good source of protein, fiber, and essential nutrients like vitamin K and folate that are important for muscle repair and growth. To optimize muscle gain, it is recommended to include a balance of both fruits and vegetables in your diet, along with adequate protein from plant-based sources like legumes, nuts, seeds, and whole grains.

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

Watermelon generally has a higher environmental impact compared to frozen broccoli spears. Watermelon requires more water to grow and has a larger carbon footprint due to transportation and refrigeration. On the other hand, frozen broccoli spears are typically more resource-efficient to produce and have a lower environmental impact overall. Choosing locally grown and organic options for both can help reduce their environmental footprint.