Comparing Nutrients in 1 pound Sweetened Dried Blueberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweetened Dried Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	49.6% 1438kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.16g	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	279% 363g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	422% 306g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	36% 13.6g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	13.6% 54.4μg	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	120% 108mg	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	71% 10.7mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 269μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.6% 86mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	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	51% 4.1mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.3% 163mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	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	20.2% 2.22mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.8% 67g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Dried Blueberries 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 Sweetened Dried Blueberries vs Frozen Broccoli Spears:

• 1 pound of Sweetened Dried Blueberries has 1.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.7 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 8.1 times more Vitamin A, 7.8 times more Vitamin B9, 2.9 times more Vitamin C and 1.7 times more Vitamin K than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Sweetened Dried Blueberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Dried Blueberries vs Frozen Broccoli Spears:

• 1 pound of Sweetened Dried Blueberries has 4.4 times more Copper, 1.3 times more Iron and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.2 times more Calcium, 1.6 times more Phosphorus, 3.2 times more Selenium and 6.1 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Frozen Broccoli Spears contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Dried Blueberries has 10.9 times more Energy, 7.4 times more Fat, 1.3 times more Omega 3, 30.7 times more Omega 6, 15 times more Carbohydrate, 45.9 times more Sugars and 2.5 times more Fiber than Frozen Broccoli Spears.
• Both Sweetened Dried Blueberries and Frozen Broccoli Spears offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6