Comparing Nutrients in 1 pound Frozen Wild Blueberries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Wild Blueberries	Broccoli	Recommended Dietary Allowance
Energy	8.9% 259kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	23.2% 17g	4.25% 3.1g	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	% 15g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	52.5% 20g	31% 11.8g	38g per day for Men 19-50 years
Protein	0% 0g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	NA	71.4% 286μg	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	8.57% 7.7mg	450% 405mg	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	7.86% 1.18mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	NA	24.7% 0.22mg	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	33% 2.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	41.4% 0.95mg	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	8.42% 59mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	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	27.6% 3.04mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Wild Blueberries vs Broccoli:

• Raw Broccoli contains 10.3 times more Vitamin A, 2.4 times more Vitamin B1, 16.7 times more Vitamin B2, 8.8 times more Vitamin B6, 52.5 times more Vitamin C and 3 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Raw Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Wild Blueberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Wild Blueberries vs Broccoli:

• Frozen Wild Blueberries have 13.7 times more Manganese and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.3 times more Iron, 3 times more Magnesium, 5.1 times more Phosphorus, 4.6 times more Potassium and 11 times more Sodium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Wild Blueberries have 1.7 times more Energy, 2.1 times more Carbohydrate, 5.5 times more Fructose and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.