Comparing Nutrients in 14 ounces Frozen Blackberries VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Blackberries	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.76% 254kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	22% 28.5g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	52.2% 20g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	61% 0.79mg	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	33.7% 135μg	107% 429μg	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	13.7% 12.3mg	286% 258mg	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	31% 4.64mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	39.7% 3.18mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	33.5% 0.77mg	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	17% 119mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.8% 326g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Blackberries vs Boiled Broccoli:

• Frozen Blackberries have 2.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 12.8 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.1 times more Vitamin B5, 3.3 times more Vitamin B6, 3.2 times more Vitamin B9, 20.9 times more Vitamin C and 7.1 times more Vitamin K than Frozen Blackberries.
• Both Frozen Blackberries and Boiled and Drained Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Frozen Blackberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Blackberries vs Boiled Broccoli:

• Frozen Blackberries have 2 times more Copper and 6.3 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 2.2 times more Phosphorus, 2.1 times more Potassium, 4 times more Selenium, 41 times more Sodium and 1.8 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Blackberries have 1.8 times more Energy, 2.2 times more Carbohydrate, 7.7 times more Sugars and 1.5 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3 and 2 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.