Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Frozen Chopped Broccoli

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Frozen Chopped Broccoli: 1154g

Blueberries, wild, canned, heavy syrup, drained have 4.1 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	42.4% 55g	130g per day for Men 19-50 years
Sugars	74.6% 54g	21.5% 15.6g	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	35% 25.3g	13.2% 9.58g	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	% 28.3g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	91% 34.6g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	115% 1.5mg	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	5.6% 22.4μg	193% 773μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.84mg	723% 651mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	NA	48.7% 0.44mg	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	77% 6.17mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	147% 3.4mg	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	5.6% 39.3mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	NA	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	5.35% 198g	28.5% 1055g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 6.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4.1 times more Vitamin B3, 28 times more Vitamin B5, 15.3 times more Vitamin B6, 34.5 times more Vitamin B9, 773.7 times more Vitamin C and 22.6 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Frozen Chopped Broccoli:

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Manganese than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 12.1 times more Calcium, 1.5 times more Iron, 12.3 times more Magnesium, 14.7 times more Phosphorus, 19 times more Potassium, 98.8 times more Sodium, 16.5 times more Zinc and 5.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries, wild, canned, heavy syrup, drained have 1.4 times more Carbohydrate, 3.5 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Fiber and 20.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein