Comparing Nutrients in 1 kilogram Blackberries, canned, heavy syrup, solids and liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	31.7% 920kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	272% 197g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	89.5% 34g	87% 33g	38g per day for Men 19-50 years
Protein	23.4% 13g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	154% 2mg	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	67.5% 270μg	270% 1080μg	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	31% 28mg	721% 649mg	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	52% 7.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	81.3% 6.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	84.3% 1.94mg	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	20% 140mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.3% 751g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 7 times more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 4.1 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9, 23.2 times more Vitamin C, 1.9 times more Vitamin E and 10.6 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blackberries, canned, heavy syrup, solids and liquids vs Boiled Broccoli:

• Blackberries, canned, heavy syrup, solids and liquids have 2.2 times more Copper and 3.6 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium, 4.8 times more Phosphorus, 3 times more Potassium, 5.3 times more Selenium, 13.7 times more Sodium and 2.5 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blackberries, canned, heavy syrup, solids and liquids have 2.6 times more Energy, 3.2 times more Carbohydrate and 14.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Omega 3 and 1.8 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.