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

Macros Ratio

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

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Boiled Spears 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	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20.8% 768g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, heavy syrup, solids and liquids versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Boiled and Drained Spears 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, 15 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.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids has 1.2 times more Copper than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 10.2 times more Calcium, 1.8 times more Iron, 5 times more Magnesium, 1.6 times more Manganese, 5.5 times more Phosphorus, 4.5 times more Potassium, 19 times more Selenium and 4.3 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Boiled Spears Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids has 3.1 times more Energy, 1.4 times more Omega 3, 4.1 times more Carbohydrate and 13.9 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.9 times more Fiber and 4.8 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.