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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	30.3% 880kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 227g	24% 31g	130g per day for Men 19-50 years
Sugars	241% 175g	8.55% 6.2g	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	3.3% 2.4g	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	% 86.2g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 1.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	169% 2.2mg	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	5% 20μg	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6% 60mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20.5% 757g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, light syrup, drained versus 1 kg of Cooked Broccoli Raab 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 Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 3.7 times more Vitamin B1, 5.6 times more Vitamin B3, 10.9 times more Vitamin B5, 4.5 times more Vitamin B6, 35.5 times more Vitamin B9, 74 times more Vitamin C, 1.8 times more Vitamin E and 12.9 times more Vitamin K than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cooked Broccoli Raab provide similar amounts of Vitamin B2 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 Cooked Broccoli Raab 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 Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 19.7 times more Calcium, 1.4 times more Copper, 3 times more Iron, 6.8 times more Magnesium, 6.8 times more Phosphorus, 6.4 times more Potassium, 13 times more Selenium, 18.7 times more Sodium and 6 times more Zinc than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cooked Broccoli Raab contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, light syrup, drained has 3.5 times more Energy, 7.3 times more Carbohydrate, 28.1 times more Sugars and 35.1 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.7 times more Omega 3 and 3.7 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Cooked Broccoli Raab 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 Broccoli Raab provide inadequate amounts of Energy
• Both Blueberries, canned, light syrup, drained as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.