Comparing Nutrients in 1 kilogram Pie fillings, blueberry, canned VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, blueberry, canned	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie fillings, blueberry, canned	Broccoli	Recommended Dietary Allowance
Energy	62.4% 1810kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 444g	51% 66.4g	130g per day for Men 19-50 years
Sugars	521% 378g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, blueberry, canned	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	135% 1.75mg	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	2.5% 10μg	158% 630μg	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	7.78% 7mg	991% 892mg	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	15.3% 2.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, blueberry, canned	Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44μg	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	100% 8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	14.8% 547g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie fillings, blueberry, canned vs Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 7 times more Vitamin B3, 6.2 times more Vitamin B5, 6 times more Vitamin B6, 63 times more Vitamin B9, 127.4 times more Vitamin C, 3.4 times more Vitamin E and 26.1 times more Vitamin K than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie fillings, blueberry, canned vs Broccoli:

• Pie fillings, blueberry, canned have 2.3 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 2.1 times more Magnesium, 5.5 times more Phosphorus, 2.7 times more Potassium, 6.3 times more Selenium, 2.8 times more Sodium, 4.1 times more Zinc and 1.6 times more Water than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Broccoli have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie fillings, blueberry, canned have 5.3 times more Energy, 6.7 times more Carbohydrate and 22.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 6.9 times more Protein than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Pie fillings, blueberry, canned as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.