Comparing Nutrients in 1 pound Broccoli Raab VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Broccoli Raab	Frozen Blueberries	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	66% 594μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Blueberries	Recommended Dietary Allowance
Calcium	49% 490mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16.6% 0.15mg	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	121% 9.7mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Blueberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab 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 Broccoli Raab vs Frozen Blueberries:

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, 5.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6, 11.9 times more Vitamin B9, 8.1 times more Vitamin C, 3.4 times more Vitamin E and 13.7 times more Vitamin K than Frozen Blueberries.
• 1 pound of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Broccoli Raab as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 13.5 times more Calcium, 1.3 times more Copper, 11.9 times more Iron, 4.4 times more Magnesium, 2.7 times more Manganese, 6.6 times more Phosphorus, 3.6 times more Potassium, 33 times more Sodium and 11 times more Zinc than Frozen Blueberries.
• Both Broccoli Raab and Frozen Blueberries contain similar levels of Water per one pound.
• 1 pound of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Frozen Blueberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 1.7 times more Omega 3 and 7.5 times more Protein than Frozen Blueberries.
• While 1 lb of Frozen Blueberries contains 4.3 times more Carbohydrate and 22.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Blueberries offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Blueberries provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Frozen Blueberries provide inadequate amounts of Energy and Omega 6 in one pound.