Comparing Nutrients in 7 ounces Frozen Blueberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.5% 101kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	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	18.6% 24g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	14% 5.36g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	3.47% 14μg	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	5.5% 4.96mg	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	6.35% 0.95mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	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	4.47% 0.36mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	3.1% 22mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blueberries 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 Frozen Blueberries vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 13.4 times more Vitamin B9, 27.3 times more Vitamin C, 2.8 times more Vitamin E and 6.2 times more Vitamin K than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Blueberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blueberries vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 5.1 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Potassium, 19 times more Selenium and 4.9 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Broccoli Spears contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blueberries have 2.3 times more Carbohydrate and 5.7 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7.3 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Frozen Blueberries provide inadequate amounts of Protein
• Both Frozen Blueberries as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blueberries VS Frozen Broccoli Spears

What are the health benefits of Frozen Blueberries compared to Frozen Broccoli Spears?

Both frozen blueberries and frozen broccoli spears offer unique health benefits. Frozen blueberries are rich in antioxidants, particularly anthocyanins, which have been linked to improved brain function, heart health, and reduced inflammation. On the other hand, frozen broccoli spears are high in fiber, vitamins C and K, and sulforaphane, a compound with anti-cancer properties. Including a variety of fruits and vegetables in your diet, such as frozen blueberries and broccoli spears, can contribute to overall health and well-being.

Can I lose weight easier by eating more Frozen Blueberries or Frozen Broccoli Spears?

Both frozen blueberries and frozen broccoli spears can be beneficial for weight loss due to their low calorie content and high nutrient density. However, blueberries are higher in natural sugars and calories compared to broccoli. Broccoli is a great choice for weight loss as it is low in calories, high in fiber, and contains important nutrients like vitamins C and K. Ultimately, incorporating a variety of fruits and vegetables into your diet, including both blueberries and broccoli, can support weight loss efforts.

Should I eat more Frozen Blueberries or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both frozen blueberries and frozen broccoli spears can be beneficial for muscle gain while training consistently. Blueberries are rich in antioxidants, which can help reduce inflammation and support muscle recovery. Broccoli is a good source of vitamins, minerals, and fiber, which can help support overall health and muscle function. To maximize muscle gain, it's important to have a well-rounded diet that includes a variety of nutrient-dense foods, including both blueberries and broccoli.

What is the environmental impact of producing Frozen Blueberries compared to Frozen Broccoli Spears?

Frozen blueberries generally have a lower environmental impact compared to frozen broccoli spears. Blueberries require less water, land, and energy to grow, and they have a smaller carbon footprint. Broccoli, on the other hand, tends to have a higher environmental impact due to the resources needed for cultivation and transportation. Choosing frozen blueberries over frozen broccoli can be a more sustainable choice for the environment.