Comparing Nutrients in 1 kilogram Blueberries, canned, light syrup, drained VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30.3% 880kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	174% 227g	41% 53.5g	130g per day for Men 19-50 years
Sugars	241% 175g	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	116% 84.3g	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	% 86.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	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	38.3% 0.46mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	5.56% 5mg	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	92% 14mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	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	53.8% 4.3mg	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	191% 4.4mg	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	17% 120mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	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	8.2% 0.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20.5% 757g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, light syrup, drained versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, canned, light syrup, drained vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Blueberries, canned, light syrup, drained has 1.6 times more Vitamin B2 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 28 times more Vitamin B9, 80.2 times more Vitamin C and 4.4 times more Vitamin K than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Blueberries, canned, light syrup, drained as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, light syrup, drained vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Blueberries, canned, light syrup, drained has 1.6 times more Copper and 2 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 1.4 times more Iron, 3.3 times more Magnesium, 4.1 times more Phosphorus, 2.6 times more Potassium and 3.1 times more Zinc than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, light syrup, drained as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, light syrup, drained has 3.1 times more Energy, 1.8 times more Omega 3, 4.2 times more Carbohydrate and 11.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Blueberries, canned, light syrup, drained as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.