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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	9.66% 280kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	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	107% 139g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	116% 44g	38g per day for Men 19-50 years
Protein	55.4% 31g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	15.4% 0.2mg	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	140% 560μg	NA	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	19% 17mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	33% 330mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	NA	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	1248% 28.7mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23% 858g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Frozen Wild 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 Frozen Wild Blueberries:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 17 times more Vitamin A, 1.8 times more Vitamin B1, 11.6 times more Vitamin B2, 6.5 times more Vitamin B6, 23.6 times more Vitamin C and 5.1 times more Vitamin E than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 1.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Calcium, 1.9 times more Magnesium, 3.8 times more Phosphorus and 2.1 times more Potassium than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 12.9 times more Manganese and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Wild Blueberries contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Protein than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 2.6 times more Carbohydrate and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Frozen Wild Blueberries provide inadequate amounts of Energy in one kilogram.