Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Frozen Blackberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	54.7% 71g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	66.8% 48.4g	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	36% 13.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	25% 14g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	21.3% 0.28mg	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	34% 136μg	38.6% 154μg	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	202% 182mg	15.6% 14mg	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	40% 6mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Frozen Blackberries	Recommended Dietary Allowance
Calcium	23% 231mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	60.5% 0.54mg	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	34.6% 2.77mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	241% 5.55mg	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	35.6% 249mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Frozen Blackberries per 1 lb

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

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

• 1 pound of Boiled Spears Frozen Broccoli has 8.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 12.9 times more Vitamin C and 4.4 times more Vitamin K than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 2.6 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Blackberries provide similar amounts of Vitamin B9 and Vitamin E per one pound.
• 1 pound of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Frozen Blackberries:

• 1 pound of Boiled Spears Frozen Broccoli has 1.8 times more Calcium, 1.8 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Selenium than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 2.8 times more Copper, 1.3 times more Iron and 3.8 times more Manganese than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Blackberries contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 2.6 times more Protein than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 2.3 times more Energy, 2 times more Omega 3, 2.9 times more Carbohydrate, 7.3 times more Sugars and 1.7 times more Fiber than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one pound.