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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Blueberries, wild, canned, heavy syrup, drained: 467g

Blueberries, wild, canned, heavy syrup, drained have 3.7 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 500 calories - Frozen Broccoli Spears or Blueberries, wild, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Frozen Broccoli Spears	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	6.04% 5.86g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	NA	32g per day for Men 19-50 years
Omega 3	135% 2.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	102% 132g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	NA	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	NA	% 47g	g per day for Men 19-50 years
Sucrose	NA	% 0.047g	g per day for Men 19-50 years
Fiber	136% 51.7g	60.3% 23g	38g per day for Men 19-50 years
Protein	94% 52.8g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	109% 983μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	113% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	70.7% 707mg	8.88% 88.8mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	155% 12.4mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	6.68% 28mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	145% 1017mg	9.35% 65.4mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	NA	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	0.31% 4.67mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	42% 1561g	8.92% 330g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Broccoli Spears have 8.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B3, 21.8 times more Vitamin B5, 18.4 times more Vitamin B6, 43.4 times more Vitamin B9, 840 times more Vitamin C and 25.3 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• 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 Frozen Broccoli Spears vs Blueberries, wild, canned, heavy syrup, drained:

• 500 calories of Frozen Broccoli Spears have 8 times more Calcium, 1.2 times more Iron, 9.8 times more Magnesium, 15.5 times more Phosphorus, 20.1 times more Potassium, 62.7 times more Sodium, 10.5 times more Zinc and 4.7 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 500 kcal of Blueberries, wild, canned, heavy syrup, drained contain 2.4 times more Manganese than Frozen Broccoli Spears.
• 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 Frozen Broccoli Spears have 2.3 times more Fiber and 20.2 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 500 kcal of Blueberries, wild, canned, heavy syrup, drained contain 1.4 times more Carbohydrate and 3.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Energy per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein