Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	15% 19.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	7.25% 5.26g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.2% 0.028mg	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	20% 79.4μg	NA	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	63% 57mg	2.68% 2.4mg	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	12.5% 1.87mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	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	11% 0.86mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	177% 4.07mg	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	9.92% 69.5mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Wild Blueberries per 5 oz

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 1.8 times more Vitamin B1, 11.6 times more Vitamin B2, 6.5 times more Vitamin B6, 23.6 times more Vitamin C and 5.1 times more Vitamin E than Frozen Wild Blueberries.
• While 5 oz of Frozen Wild Blueberries contain 1.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Calcium, 1.9 times more Magnesium, 3.8 times more Phosphorus and 2.1 times more Potassium than Frozen Wild Blueberries.
• While 5 oz of Frozen Wild Blueberries contain 12.9 times more Manganese and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Wild Blueberries 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 Cooked Chopped Frozen Broccoli have more Protein than Frozen Wild Blueberries.
• While 5 oz of Frozen Wild Blueberries contain 2.6 times more Carbohydrate and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• 5 ounces of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Frozen Wild Blueberries provide inadequate amounts of Energy in five ounces.