Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Boiled Broccoli	Frozen Blueberries	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	4.46% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	53% 38.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	39% 349μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	20.6% 0.27mg	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	122% 490μg	7.94% 31.8μg	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	327% 294mg	12.6% 11.3mg	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	44% 6.58mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Blueberries	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	16.6% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	29% 0.67mg	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	43.4% 304mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 405g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen Blueberries per 1 lb

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

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

• 1 pound of Boiled Broccoli has 38.5 times more Vitamin A, 2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.9 times more Vitamin B5, 3.4 times more Vitamin B6, 15.4 times more Vitamin B9, 26 times more Vitamin C, 3 times more Vitamin E and 8.6 times more Vitamin K than Frozen Blueberries.
• Both Boiled Broccoli and Frozen Blueberries provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Broccoli as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 5 times more Calcium, 1.8 times more Copper, 3.7 times more Iron, 4.2 times more Magnesium, 1.3 times more Manganese, 6.1 times more Phosphorus, 5.4 times more Potassium, 16 times more Selenium, 41 times more Sodium and 6.4 times more Zinc than Frozen Blueberries.
• Both Boiled Broccoli and Frozen Blueberries contain similar levels of Water per one pound.
• 1 pound of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.2 times more Fiber and 5.7 times more Protein than Frozen Blueberries.
• While 1 lb of Frozen Blueberries contains 1.7 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Blueberries offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Blueberries provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Frozen Blueberries provide inadequate amounts of Energy and Omega 6 in one pound.