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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Broccoli Raab	Recommended Dietary Allowance
Energy	13.8% 399kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	9.94% 13g	130g per day for Men 19-50 years
Sugars	109% 79g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 0.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.3% 343g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, light syrup, drained versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 65.5 times more Vitamin A, 3.5 times more Vitamin B1, 3.4 times more Vitamin B3, 7.9 times more Vitamin B5, 3.5 times more Vitamin B6, 41.5 times more Vitamin B9, 40.4 times more Vitamin C and 11.3 times more Vitamin K than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Broccoli Raab 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Blueberries, canned, light syrup, drained has 1.3 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 18 times more Calcium, 5 times more Iron, 5.5 times more Magnesium, 6.1 times more Phosphorus, 3.6 times more Potassium, 11 times more Sodium and 8.6 times more Zinc than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Broccoli Raab contain similar levels of Manganese and Water per one pound.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, light syrup, drained as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has 4 times more Energy, 8 times more Carbohydrate, 45.9 times more Sugars and 49.6 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Omega 3 and 3 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Blueberries, canned, light syrup, drained as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.