Comparing Nutrients in 1 pound Pie fillings, blueberry, canned VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, blueberry, canned	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie fillings, blueberry, canned	Broccoli	Recommended Dietary Allowance
Energy	28.3% 821kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	23% 30g	130g per day for Men 19-50 years
Sugars	236% 171g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	3.32% 1.86g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, blueberry, canned	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	61% 0.79mg	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	1.13% 4.54μg	71.4% 286μg	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	3.53% 3.18mg	450% 405mg	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	6.96% 1.04mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, blueberry, canned	Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	45.4% 3.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	41.4% 0.95mg	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	7.78% 54.4mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	6.7% 248g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie fillings, blueberry, canned vs Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 7 times more Vitamin B3, 6.2 times more Vitamin B5, 6 times more Vitamin B6, 63 times more Vitamin B9, 127.4 times more Vitamin C, 3.4 times more Vitamin E and 26.1 times more Vitamin K than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pie fillings, blueberry, canned vs Broccoli:

• Pie fillings, blueberry, canned have 2.3 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 2.1 times more Magnesium, 5.5 times more Phosphorus, 2.7 times more Potassium, 6.3 times more Selenium, 2.8 times more Sodium, 4.1 times more Zinc and 1.6 times more Water than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Broccoli have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie fillings, blueberry, canned have 5.3 times more Energy, 6.7 times more Carbohydrate and 22.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 6.9 times more Protein than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Pie fillings, blueberry, canned as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.