Comparing Nutrients in 14 ounces Frozen Blueberries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Blueberries	Broccoli	Recommended Dietary Allowance
Energy	6.98% 202kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	46.3% 33.5g	9.3% 6.75g	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	NA	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	53.4% 0.69mg	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	62.5% 250μg	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	11% 9.92mg	393% 354mg	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	12.7% 1.9mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	21.6% 0.19mg	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	8.93% 0.71mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	36.2% 0.83mg	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	6.24% 43.7mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 15.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 4.6 times more Vitamin B5, 3 times more Vitamin B6, 9 times more Vitamin B9, 35.7 times more Vitamin C, 1.6 times more Vitamin E and 6.2 times more Vitamin K than Frozen Blueberries.
• Both Frozen Blueberries and Raw Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Frozen Blueberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Blueberries vs Broccoli:

• Raw Broccoli contains 5.9 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 4.2 times more Magnesium, 1.4 times more Manganese, 6 times more Phosphorus, 5.9 times more Potassium, 25 times more Selenium, 33 times more Sodium and 5.9 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Blueberries have 1.5 times more Energy, 1.8 times more Omega 3, 1.8 times more Carbohydrate and 5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Frozen Blueberries as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.