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

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Blueberries, wild, canned, heavy syrup, drained: 467g

Blueberries, wild, canned, heavy syrup, drained have 4.1 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Blueberries, wild, canned, heavy syrup, drained?

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	NA	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	102% 132g	130g per day for Men 19-50 years
Sugars	36% 26g	124% 90g	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	22% 16g	58% 42g	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	% 14.4g	% 47g	g per day for Men 19-50 years
Sucrose	NA	% 0.047g	g per day for Men 19-50 years
Fiber	152% 57.7g	60.3% 23g	38g per day for Men 19-50 years
Protein	96% 54g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	111% 1000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	113% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	12.6% 0.16mg	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	322% 1288μg	9.35% 37.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	156% 23.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	108% 1077mg	8.88% 88.8mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	NA	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	195% 15.6mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	6.68% 28mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	467% 10.7mg	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	137% 962mg	9.35% 65.4mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0.31% 4.67mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	8.92% 330g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 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.

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

• Frozen Chopped Broccoli, Unprepared has 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.
• While Blueberries, wild, canned, heavy syrup, drained contain 1.9 times more Manganese than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 3.5 times more Fat, 2.5 times more Fiber and 20.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 1.4 times more Carbohydrate, 3.5 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Energy per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Glucose and Sucrose in 500 kcal.