Comparing Nutrients in 1 kilogram Broccoli VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	11.7% 340kcal	109% 3170kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	615% 800g	130g per day for Men 19-50 years
Sugars	23.4% 17g	931% 675g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	197% 75g	38g per day for Men 19-50 years
Protein	50.4% 28g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	117% 1.52mg	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	158% 630μg	30% 120μg	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	991% 892mg	264% 238mg	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	52% 7.8mg	157% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	495% 594μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	47% 470mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	178% 1.6mg	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	91% 7.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	NA	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	94% 660mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24% 893g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Sweetened Dried Blueberries:

• Raw Broccoli has 4.4 times more Vitamin A, 5.3 times more Vitamin B9, 3.7 times more Vitamin C and 1.7 times more Vitamin K than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Sweetened Dried Blueberries have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Sweetened Dried Blueberries:

• Raw Broccoli has 2.5 times more Calcium, 1.8 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium, 11 times more Sodium and 6 times more Water than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 3.3 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Sweetened Dried Blueberries have similar amounts of Iron, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries contain 9.3 times more Energy, 6.8 times more Fat, 2.6 times more Omega 3, 23.2 times more Omega 6, 12 times more Carbohydrate, 39.7 times more Sugars and 2.9 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Sweetened Dried Blueberries have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Sweetened Dried Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.