Comparing Nutrients in 1 kilogram Blueberries, canned, heavy syrup, solids and liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30.3% 880kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	41% 53.5g	130g per day for Men 19-50 years
Sugars	282% 205g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	100% 1.3mg	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	5% 20μg	140% 560μg	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	12.2% 11mg	446% 401mg	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	25.3% 3.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	37.8% 0.34mg	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	41.3% 3.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	97% 2.23mg	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	14.3% 100mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20.8% 768g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5, 3.6 times more Vitamin B6, 28 times more Vitamin B9, 36.5 times more Vitamin C, 3.5 times more Vitamin E and 13.8 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries, canned, heavy syrup, solids and liquids vs Cooked Chopped Frozen Broccoli:

• Blueberries, canned, heavy syrup, solids and liquids have 1.6 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 1.8 times more Iron, 3.3 times more Magnesium, 4.9 times more Phosphorus, 3.6 times more Potassium, 7 times more Selenium and 4 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, canned, heavy syrup, solids and liquids have 3.1 times more Energy, 1.4 times more Omega 3, 4.1 times more Carbohydrate and 13.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Fiber and 4.8 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.