Comparing Nutrients in 7 ounces Canned Blackberry Juice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Blackberry Juice	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	11% 14.2g	130g per day for Men 19-50 years
Sugars	21% 15.3g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.89mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	30.5% 0.4mg	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	4.96% 20μg	53.6% 214μg	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	25% 22.4mg	143% 129mg	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% 1.8mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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% 0.95mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	3.4% 24mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.88% 180g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Blackberry Juice vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 12.8 times more Vitamin A, 5.3 times more Vitamin B1, 6.8 times more Vitamin B2, 9.5 times more Vitamin B6, 10.8 times more Vitamin B9, 5.7 times more Vitamin C, 1.6 times more Vitamin E and 9.3 times more Vitamin K than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Blackberry Juice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Blackberry Juice vs Boiled Broccoli:

• Canned Blackberry Juice has 1.9 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Calcium, 1.4 times more Iron, 5.6 times more Phosphorus, 2.2 times more Potassium, 5.3 times more Selenium and 41 times more Sodium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Boiled and Drained Broccoli have similar amounts of Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Blackberry Juice has 4.5 times more Omega 6 and 5.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 33 times more Fiber and 7.9 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
• Both Canned Blackberry Juice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.