Comparing Nutrients in 14 ounces Broccoli VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	4.65% 135kcal	43.4% 1258kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	244% 318g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	370% 268g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	20% 11g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	46.4% 0.6mg	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	62.5% 250μg	12% 47.6μg	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	393% 354mg	105% 94mg	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	20.6% 3.1mg	62% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	196% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	18.7% 187mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	70.6% 0.64mg	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	36.2% 2.9mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	NA	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	37.4% 262mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.6% 58.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Sweetened Dried Blueberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Broccoli have 4.4 times more Vitamin A, 5.3 times more Vitamin B9, 3.7 times more Vitamin C and 1.7 times more Vitamin K than Sweetened Dried Blueberries.
• While 14 oz of Sweetened Dried Blueberries contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 3 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Sweetened Dried Blueberries provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Sweetened Dried Blueberries:

• 14 ounces of Broccoli have 2.5 times more Calcium, 1.8 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium, 11 times more Sodium and 6 times more Water than Sweetened Dried Blueberries.
• While 14 oz of Sweetened Dried Blueberries contain 3.3 times more Copper than Raw Broccoli.
• Both Broccoli and Sweetened Dried Blueberries contain similar levels of Iron, Magnesium and Zinc per 14 ounces.
• 14 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sweetened Dried Blueberries contain 9.3 times more Energy, 6.8 times more Fat, 2.6 times more Omega 3, 23.2 times more Omega 6, 12 times more Carbohydrate, 39.7 times more Sugars and 2.9 times more Fiber than Raw Broccoli.
• Both Broccoli and Sweetened Dried Blueberries offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Broccoli provide inadequate amounts of Energy and Omega 6