Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	NA	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	1.5% 1.1g	23.2% 17g	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	% 1.04g	% 15g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	52.5% 20g	38g per day for Men 19-50 years
Protein	31% 17.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	114% 1030μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	6.98% 0.091mg	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	80.5% 322μg	NA	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	186% 168mg	8.57% 7.7mg	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	76.5% 11.5mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	53.5% 535mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	NA	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	72% 5.76mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	566% 13mg	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	53% 372mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Frozen Wild Blueberries per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has 75.7 times more Vitamin A, 5.6 times more Vitamin B1, 20 times more Vitamin B2, 3.3 times more Vitamin B3, 11 times more Vitamin B6, 21.8 times more Vitamin C and 9.7 times more Vitamin E than Frozen Wild Blueberries.
• 1 pound of Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 6.9 times more Calcium, 2.2 times more Iron, 3.9 times more Magnesium, 6.3 times more Phosphorus, 5 times more Potassium and 18.7 times more Sodium than Frozen Wild Blueberries.
• While 1 lb of Frozen Wild Blueberries contains 7.6 times more Manganese than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Wild Blueberries contain similar levels of Zinc and Water per one pound.
• 1 pound of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Protein than Frozen Wild Blueberries.
• While 1 lb of Frozen Wild Blueberries contains 4.4 times more Carbohydrate, 15.5 times more Fructose and 1.6 times more Fiber than Cooked Broccoli Raab.
• 1 pound of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Frozen Wild Blueberries provide inadequate amounts of Energy in one pound.