Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	9.66% 280kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	169% 220g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	272% 197g	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	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	55.4% 31g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	11% 10mg	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	88% 13mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	33% 330mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	43.3% 0.39mg	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	76.3% 6.1mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	114% 2.62mg	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	70% 490mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Sweetened Frozen Blueberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Sweetened Frozen Blueberries:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 8 times more Vitamin B9, 40.1 times more Vitamin C, 2.5 times more Vitamin E and 5 times more Vitamin K than Sweetened Frozen Blueberries.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Sweetened Frozen Blueberries:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.5 times more Calcium, 1.6 times more Iron, 6.5 times more Magnesium, 7 times more Phosphorus, 2.4 times more Potassium and 4.7 times more Zinc than Sweetened Frozen Blueberries.
• Both Cooked Chopped Frozen Broccoli and Sweetened Frozen Blueberries contain similar levels of Copper, Manganese and Water per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Sweetened Frozen Blueberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.8 times more Omega 3, 1.4 times more Fiber and 7.8 times more Protein than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 3 times more Energy, 4.1 times more Carbohydrate and 13.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 in one kilogram.