Comparing Nutrients in 5 ounces Sweetened Dried Blueberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweetened Dried Blueberries	Broccoli Raab	Recommended Dietary Allowance
Energy	15.5% 449kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	132% 96g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	28% 10.6g	10% 3.83g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	18.6% 0.24mg	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	4.25% 17μg	29.4% 118μg	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	37.5% 33.7mg	32% 28.6mg	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	22.2% 3.33mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.7% 27mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	6.6% 0.06mg	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	16% 1.28mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	24.3% 0.56mg	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	7.3% 51mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Dried Blueberries versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Dried Blueberries vs Broccoli Raab:

• 5 ounces of Sweetened Dried Blueberries have 1.5 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 18.7 times more Vitamin A, 1.8 times more Vitamin B1, 6.9 times more Vitamin B9 and 3.8 times more Vitamin K than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Sweetened Dried Blueberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Dried Blueberries vs Broccoli Raab:

• 5 ounces of Sweetened Dried Blueberries have 3.8 times more Copper than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 5.7 times more Calcium, 2.4 times more Iron, 2 times more Phosphorus, 11 times more Sodium, 1.6 times more Zinc and 6.3 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Broccoli Raab contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium
• Both Sweetened Dried Blueberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Dried Blueberries have 14.4 times more Energy, 5.1 times more Fat, 39.2 times more Omega 6, 28.1 times more Carbohydrate, 177.6 times more Sugars and 2.8 times more Fiber than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.3 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Broccoli Raab offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6