Comparing Nutrients in 7 ounces Frozen Blueberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Blueberries	Broccoli Raab	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	23% 16.8g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	14% 5.36g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.6% 16mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blueberries versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blueberries vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 5.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6, 11.9 times more Vitamin B9, 8.1 times more Vitamin C, 3.4 times more Vitamin E and 13.7 times more Vitamin K than Frozen Blueberries.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Blueberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Broccoli Raab contain 13.5 times more Calcium, 1.3 times more Copper, 11.9 times more Iron, 4.4 times more Magnesium, 2.7 times more Manganese, 6.6 times more Phosphorus, 3.6 times more Potassium, 33 times more Sodium and 11 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Frozen Blueberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blueberries have 4.3 times more Carbohydrate and 22.2 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Omega 3 and 7.5 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Blueberries provide inadequate amounts of Protein
• Both Frozen Blueberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blueberries VS Broccoli Raab

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

Both frozen blueberries and broccoli raab offer unique health benefits. Frozen blueberries are high in antioxidants, particularly anthocyanins, which have been linked to reduced inflammation and improved heart health. They are also a good source of fiber, vitamin C, and vitamin K. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains phytonutrients that have been shown to have anti-cancer properties. Including a variety of fruits and vegetables in your diet, such as frozen blueberries and broccoli raab, can help provide a wide range of nutrients for optimal health.

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

Both frozen blueberries and broccoli raab can be beneficial for weight loss due to their low calorie and high nutrient content. However, frozen blueberries are higher in natural sugars and calories compared to broccoli raab, which is a low-calorie, nutrient-dense vegetable. Therefore, incorporating more broccoli raab into your diet may be more effective for weight loss due to its lower calorie content and high fiber content, which can help you feel full and satisfied with fewer calories.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both frozen blueberries and broccoli raab offer unique nutritional benefits that can support muscle growth. Blueberries are rich in antioxidants and vitamin C, which can help reduce inflammation and support recovery after workouts. Broccoli raab is a good source of iron, vitamin K, and calcium, which are important for muscle function and bone health. To maximize muscle growth, aim to include a balance of both foods in your diet along with other plant-based protein sources like legumes, nuts, and seeds.

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

Frozen blueberries have a lower environmental impact compared to broccoli raab. Blueberries require less water, land, and energy to grow and harvest. Additionally, blueberries have a longer shelf life when frozen, reducing food waste. Broccoli raab, on the other hand, requires more resources such as water and land to cultivate. Overall, choosing frozen blueberries over broccoli raab can be a more sustainable choice for the environment.