Comparing Nutrients in 500 calories Canned Blackberry Juice VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Blackberry Juice: 1316g
• Cooked Chopped Frozen Broccoli: 1786g

Canned Blackberry Juice has 1.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Blackberry Juice or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Blackberry Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	73.5% 96g	130g per day for Men 19-50 years
Sugars	140% 101g	36.2% 26.3g	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	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	3.46% 1.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.77% 79μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	179% 2.32mg	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	33% 132μg	250% 1000μg	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	165% 149mg	796% 716mg	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	79% 12mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.8% 158mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	67.5% 0.61mg	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	79% 6.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	65.8% 276mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	173% 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	22.6% 158mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	7.18% 3.95μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Blackberry Juice VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Blackberry Juice or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Canned Blackberry Juice vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 11.5 times more Vitamin A, 6.2 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B3, 8.4 times more Vitamin B6, 7.6 times more Vitamin B9, 4.8 times more Vitamin C, 2 times more Vitamin E and 7.9 times more Vitamin K than Canned Blackberry Juice.
• 500 calories of Canned Blackberry Juice have insufficient amounts of Vitamin A
• Both Canned Blackberry Juice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Blackberry Juice vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Blackberry Juice have 2.5 times more Copper than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 3.7 times more Calcium, 1.7 times more Iron, 5.5 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Selenium, 14.9 times more Sodium and 1.4 times more Water than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Canned Blackberry Juice lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Blackberry Juice have 2 times more Omega 3, 13 times more Omega 6 and 3.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 40.7 times more Fiber and 14 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6