Comparing Nutrients in 5 ounces Broccoli Raab VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Broccoli Raab	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	1.08% 31kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	31% 40g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	37.7% 27.3g	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	0.33% 0.24g	17.6% 12.8g	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	% 0.14g	% 14.3g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.014g	g per day for Men 19-50 years
Fiber	10% 3.83g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	3.8% 0.05mg	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	29.4% 118μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	142% 3.26mg	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	14.8% 103mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Blueberries, wild, canned, heavy syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Blueberries, wild, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Broccoli Raab have 4.9 times more Vitamin B1, 2.6 times more Vitamin B3, 7.9 times more Vitamin B5, 4.9 times more Vitamin B6, 10.4 times more Vitamin B9, 67.3 times more Vitamin C and 15.1 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 2.4 times more Vitamin B2 than Raw Broccoli Raab.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 5 ounces for Broccoli Raab vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Broccoli Raab have 5.7 times more Calcium, 3.7 times more Magnesium, 5.2 times more Phosphorus, 4.3 times more Potassium, 33 times more Sodium, 6.4 times more Zinc and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 5.8 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Blueberries, wild, canned, heavy syrup, drained contain similar levels of Iron per five ounces.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 5.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 4.9 times more Energy, 9.9 times more Carbohydrate, 50.7 times more Sugars, 53.1 times more Fructose and 1.8 times more Fiber than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein