Comparing Nutrients in 1 pound Broccoli Raab VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Broccoli Raab	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	3.44% 100kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	NA	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	99% 128g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	121% 87.5g	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	56.4% 41g	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	% 46g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.045g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	12.2% 0.16mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	49% 490mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	454% 10.4mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	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	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Blueberries, wild, canned, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Blueberries, wild, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Blueberries, wild, canned, heavy syrup, drained:

• 1 pound of Broccoli Raab has 4.9 times more Vitamin B1, 2.6 times more Vitamin B3, 7.9 times more Vitamin B5, 4.9 times more Vitamin B6, 10.4 times more Vitamin B9, 67.3 times more Vitamin C and 15.1 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 2.4 times more Vitamin B2 than Raw Broccoli Raab.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 1 pound for Broccoli Raab vs Blueberries, wild, canned, heavy syrup, drained:

• 1 pound of Broccoli Raab has 5.7 times more Calcium, 3.7 times more Magnesium, 5.2 times more Phosphorus, 4.3 times more Potassium, 33 times more Sodium, 6.4 times more Zinc and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 5.8 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Blueberries, wild, canned, heavy syrup, drained contain similar levels of Iron per one pound.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 5.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 4.9 times more Energy, 9.9 times more Carbohydrate, 50.7 times more Sugars, 53.1 times more Fructose and 1.8 times more Fiber than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein