Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Blackberries, canned, heavy syrup, solids and liquids

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Blackberries, canned, heavy syrup, solids and liquids: 326g

Blackberries, canned, heavy syrup, solids and liquids have 3.2 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Blackberries, canned, heavy syrup, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.051% 0.016g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	58% 75.3g	130g per day for Men 19-50 years
Sugars	21% 15.2g	88.6% 64.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.7% 31g	29% 11g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	7.63% 4.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	7.34% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	9.85% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	9.03% 0.12mg	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	243% 972μg	22% 88μg	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	785% 707mg	10% 9.13mg	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	93% 14mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	36% 43.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	42.4% 424mg	6.85% 68.5mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	48% 0.43mg	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	93% 7.45mg	26.5% 2.1mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	13% 55.4mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	99% 2.27mg	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	87% 610mg	6.52% 45.7mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	1.78% 0.98μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5.34% 0.59mg	11mg per day for Men 19-50 years
Water	25.3% 937g	6.6% 245g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Blackberries, Canned, Heavy Syrup, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Blackberries, canned, heavy syrup, solids and liquids?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Blackberries, canned, heavy syrup, solids and liquids:

• 300 calories of Frozen Broccoli Spears have 16.4 times more Vitamin A, 8.5 times more Vitamin B1, 9.3 times more Vitamin B2, 5.1 times more Vitamin B3, 5.1 times more Vitamin B5, 15.4 times more Vitamin B6, 11 times more Vitamin B9, 77.4 times more Vitamin C, 5.5 times more Vitamin E and 24.2 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Broccoli Spears as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Blackberries, canned, heavy syrup, solids and liquids:

• 300 calories of Frozen Broccoli Spears have 6.2 times more Calcium, 3.5 times more Iron, 3 times more Magnesium, 13.4 times more Phosphorus, 8 times more Potassium, 20.1 times more Selenium, 18 times more Sodium, 6 times more Zinc and 3.8 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• Both Frozen Broccoli Spears and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 14.7 times more Omega 3, 2.8 times more Fiber and 7.4 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 300 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.4 times more Carbohydrate and 4.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in 300 calories.