Comparing Nutrients in 5 ounces Blackberries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Blackberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	2.64% 1.9g	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	4.7% 3.4g	1.62% 1.18g	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	% 3.27g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	14% 0.18mg	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	8.86% 35.4μg	23.7% 95μg	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	33% 29.8mg	89% 80mg	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	11% 1.66mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	6% 0.054mg	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	11% 0.88mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	18% 0.42mg	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	4.45% 31mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Blackberries versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blackberries vs Frozen Chopped Broccoli:

• 5 ounces of Blackberries have 1.4 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 4.7 times more Vitamin A, 2.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.7 times more Vitamin C and 4.1 times more Vitamin K than Raw Blackberries.
• Both Blackberries and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Blackberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Frozen Chopped Broccoli:

• 5 ounces of Blackberries have 4.3 times more Copper and 2.2 times more Manganese than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 1.3 times more Iron, 2.3 times more Phosphorus, 1.3 times more Potassium and 7 times more Selenium than Raw Blackberries.
• Both Blackberries and Frozen Chopped Broccoli contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries have 2 times more Carbohydrate, 3.6 times more Sugars, 2.9 times more Fructose and 1.8 times more Fiber than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Protein than Raw Blackberries.
• Both Blackberries and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per five ounces.
• Both Raw Blackberries as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.