Comparing Nutrients in 1 pound Frozen Blackberries VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Blackberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10% 290kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	11% 14g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	76.8% 1mg	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	38.6% 154μg	80.5% 322μg	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	15.6% 14mg	186% 168mg	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	35.4% 5.3mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 132mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	37.8% 0.34mg	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	45.4% 3.63mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	75% 1.72mg	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	19.4% 136mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10% 373g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Blackberries versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Blackberries vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 37.8 times more Vitamin A, 5.8 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9, 11.9 times more Vitamin C, 2.2 times more Vitamin E and 12.9 times more Vitamin K than Frozen Blackberries.
• 1 pound of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Frozen Blackberries as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Blackberries vs Cooked Broccoli Raab:

• 1 pound of Frozen Blackberries has 1.6 times more Copper and 3.2 times more Manganese than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.1 times more Calcium, 1.6 times more Iron, 2.7 times more Phosphorus, 2.5 times more Potassium, 3.3 times more Selenium, 56 times more Sodium and 2.2 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Cooked Broccoli Raab contain similar levels of Magnesium and Water per one pound.
• 1 pound of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 2.6 times more Energy, 5 times more Carbohydrate, 17.2 times more Sugars and 1.8 times more Fiber than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.5 times more Omega 3 and 3.2 times more Protein than Frozen Blackberries.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Blackberries as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.