Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.3% 183kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	54% 39g	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	20% 0.26mg	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	13.4% 53.6μg	27.8% 111μg	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	6.17% 5.56mg	88.4% 79.6mg	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	10.3% 1.55mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	7.5% 0.067mg	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	16% 1.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	19.2% 0.44mg	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	3.97% 27.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries, canned, heavy syrup, solids and liquids versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 7 oz of Boiled Chopped Frozen Broccoli contain 4.6 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9, 14.3 times more Vitamin C, 1.7 times more Vitamin E and 6.6 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 3.9 times more Copper, 1.3 times more Magnesium and 3.1 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Calcium, 3.5 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 3.3 times more Energy, 4.3 times more Carbohydrate and 13.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Omega 3 and 2.4 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.