Comparing Nutrients in 5 ounces Broccoli VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Blackberries	11%	9%	80%

Macro Nutrients

	Broccoli	Blackberries	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.54% 6.9g	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	1.33% 0.96g	4.7% 3.4g	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	% 0.69g	% 3.27g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.099g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Blackberries	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	3.27% 0.043mg	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	22.3% 89.3μg	8.86% 35.4μg	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	140% 126mg	33% 29.8mg	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	7.37% 1.1mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Blackberries	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	26% 0.23mg	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	13% 1.03mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	40% 0.92mg	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	13.4% 94mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	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	5.3% 0.58mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.38% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Blackberries:

• Raw Broccoli has 2.8 times more Vitamin A, 3.6 times more Vitamin B1, 4.5 times more Vitamin B2, 2.1 times more Vitamin B5, 5.8 times more Vitamin B6, 2.5 times more Vitamin B9, 4.2 times more Vitamin C and 5.1 times more Vitamin K than Raw Blackberries.
• While Raw Blackberries contain 1.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Raw Blackberries have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Broccoli as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Blackberries:

• Raw Broccoli has 1.6 times more Calcium, 3 times more Phosphorus, 2 times more Potassium, 6.3 times more Selenium and 33 times more Sodium than Raw Blackberries.
• While Raw Blackberries contain 3.4 times more Copper, 3.1 times more Manganese and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Blackberries have similar amounts of Iron, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2 times more Protein than Raw Blackberries.
• While Raw Blackberries contain 1.3 times more Energy, 1.5 times more Omega 3, 3.8 times more Omega 6, 1.4 times more Carbohydrate, 2.9 times more Sugars, 3.5 times more Fructose and 2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw Blackberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.