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

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.3% 183kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Blackberries, canned, heavy syrup, solids and liquids versus 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 5.2 times more Vitamin A, 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B6, 3.5 times more Vitamin B9, 24.4 times more Vitamin C, 1.7 times more Vitamin E and 7.6 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 3.7 times more Copper and 2.7 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Calcium, 4.2 times more Phosphorus, 2.5 times more Potassium, 6.3 times more Selenium and 1.9 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Broccoli Spears contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 3.2 times more Energy, 4.3 times more Carbohydrate and 13.4 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.6 times more Omega 3 and 2.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.