Comparing Nutrients in 1 kilogram Boiled Broccoli VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Boiled Broccoli	Frozen Blueberries	Recommended Dietary Allowance
Energy	12% 350kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	9.82% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	94% 122g	130g per day for Men 19-50 years
Sugars	19% 14g	117% 84.5g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	71% 27g	38g per day for Men 19-50 years
Protein	42.5% 24g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	45.4% 0.59mg	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	270% 1080μg	17.5% 70μg	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	721% 649mg	27.8% 25mg	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	97% 14.5mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Blueberries	Recommended Dietary Allowance
Calcium	40% 400mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	64% 1.47mg	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	96% 670mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 893g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Frozen Blueberries:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, 2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.9 times more Vitamin B5, 3.4 times more Vitamin B6, 15.4 times more Vitamin B9, 26 times more Vitamin C, 3 times more Vitamin E and 8.6 times more Vitamin K than Frozen Blueberries.
• Both Boiled Broccoli and Frozen Blueberries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Broccoli as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Frozen Blueberries:

• 1 kilogram of Boiled Broccoli has 5 times more Calcium, 1.8 times more Copper, 3.7 times more Iron, 4.2 times more Magnesium, 1.3 times more Manganese, 6.1 times more Phosphorus, 5.4 times more Potassium, 16 times more Selenium, 41 times more Sodium and 6.4 times more Zinc than Frozen Blueberries.
• Both Boiled Broccoli and Frozen Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.2 times more Fiber and 5.7 times more Protein than Frozen Blueberries.
• While 1 kg of Frozen Blueberries contains 1.7 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Blueberries offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Blueberries provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Frozen Blueberries provide inadequate amounts of Energy and Omega 6 in one kilogram.