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

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	7.75% 4.34g	0% 0g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Frozen Wild Blueberries:

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

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

• 5 ounces of Frozen Broccoli Spears have 2.4 times more Calcium, 1.2 times more Iron, 2.3 times more Magnesium, 4.5 times more Phosphorus and 3.7 times more Potassium than Frozen Wild Blueberries.
• While 5 oz of Frozen Wild Blueberries contain 11.2 times more Manganese and 2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Wild Blueberries contain similar levels of 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 Broccoli Spears 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 Frozen Broccoli Spears.
• 5 ounces of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Frozen Wild Blueberries provide inadequate amounts of Energy in five ounces.