Comparing Nutrients in 5 ounces Frozen Wild Blueberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Wild Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	7.25% 5.26g	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	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	11% 4.25g	38g per day for Men 19-50 years
Protein	0% 0g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	19% 0.25mg	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	NA	33.3% 133μg	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	2.68% 2.4mg	108% 97mg	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	2.46% 0.37mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	NA	5.67% 0.051mg	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	10.3% 0.82mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	15.8% 0.36mg	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	2.63% 18.4mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Wild Blueberries vs Frozen Broccoli Spears:

• 5 ounces of Frozen Wild Blueberries have 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 2.4 times more Vitamin B1, 16.3 times more Vitamin B2, 8.8 times more Vitamin B6, 40.2 times more Vitamin C and 5.2 times more Vitamin E than Frozen Wild Blueberries.
• 5 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Wild Blueberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Wild Blueberries vs Frozen Broccoli Spears:

• 5 ounces of Frozen Wild Blueberries have 11.2 times more Manganese and 2 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.4 times more Calcium, 2.3 times more Magnesium, 4.5 times more Phosphorus and 3.7 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Frozen Broccoli Spears contain similar levels of Iron and Water per five ounces.
• 5 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Wild Blueberries have 2.6 times more Carbohydrate and 1.5 times more Fiber than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Protein than Frozen Wild Blueberries.
• 5 ounces of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Frozen Wild Blueberries as well as Frozen Broccoli Spears provide inadequate amounts of Energy in five ounces.