Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13.8% 399kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	109% 79g	9.2% 6.67g	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	52.7% 38.2g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	61% 0.79mg	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	2.27% 9.07μg	107% 426μg	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	2.5% 2.27mg	344% 310mg	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	41.7% 6.26mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	18% 0.16mg	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	24.4% 1.95mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	50.5% 1.16mg	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	7.78% 54.4mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.3% 343g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, light syrup, drained versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blueberries, canned, light syrup, drained vs Frozen Broccoli Spears:

• 1 lb of Frozen Broccoli Spears contains 28.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 5.9 times more Vitamin B5, 3.6 times more Vitamin B6, 47 times more Vitamin B9, 136.6 times more Vitamin C and 5.1 times more Vitamin K than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Blueberries, canned, light syrup, drained as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Frozen Broccoli Spears:

• 1 pound of Blueberries, canned, light syrup, drained has 1.5 times more Copper and 1.7 times more Manganese than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 6.8 times more Calcium, 1.7 times more Iron, 4 times more Magnesium, 4.9 times more Phosphorus, 4.6 times more Potassium, 19 times more Selenium and 3.8 times more Zinc than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Frozen Broccoli Spears contain similar levels of Water per one pound.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has 3 times more Energy, 4.2 times more Carbohydrate and 11.9 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.7 times more Omega 3 and 2.9 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Blueberries, canned, light syrup, drained as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.