Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Boiled Spears Frozen Broccoli: 1786g

Blueberries, wild, canned, heavy syrup, drained have 3.8 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	73.6% 96g	130g per day for Men 19-50 years
Sugars	124% 90g	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	58% 42g	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	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 0.047g	NA	g per day for Men 19-50 years
Fiber	60.3% 23g	141% 53.6g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	9.35% 37.4μg	134% 536μg	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	1.56% 1.4mg	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	NA	85.3% 0.77mg	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	129% 10.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	252% 5.8mg	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	9.35% 65.4mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	NA	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	8.92% 330g	43.8% 1620g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 6.4 times more Vitamin B1, 3.7 times more Vitamin B3, 25.5 times more Vitamin B5, 14.2 times more Vitamin B6, 14.3 times more Vitamin B9, 510.8 times more Vitamin C and 22.7 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Boiled Spears Frozen Broccoli:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Manganese than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 10.3 times more Calcium, 12.7 times more Magnesium, 15 times more Phosphorus, 15 times more Potassium, 91.7 times more Sodium, 9.6 times more Zinc and 4.9 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled Spears Frozen Broccoli contain similar levels of Iron per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 1.4 times more Carbohydrate and 3.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Fiber and 21.2 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein