Comparing Nutrients in 7 ounces Frozen Blueberries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Blueberries	Broccoli	Recommended Dietary Allowance
Energy	3.5% 101kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	23% 16.8g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	14% 5.36g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	11% 0.097mg	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% 1.45mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	9.02% 4.96μg	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	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 15.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 4.6 times more Vitamin B5, 3 times more Vitamin B6, 9 times more Vitamin B9, 35.7 times more Vitamin C, 1.6 times more Vitamin E and 6.2 times more Vitamin K than Frozen Blueberries.
• Both Frozen Blueberries and Raw Broccoli have similar amounts of Vitamin B3 per 7 oz.
• Both Frozen Blueberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Blueberries vs Broccoli:

• Raw Broccoli contains 5.9 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 4.2 times more Magnesium, 1.4 times more Manganese, 6 times more Phosphorus, 5.9 times more Potassium, 25 times more Selenium, 33 times more Sodium and 5.9 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Blueberries have 1.5 times more Energy, 1.8 times more Omega 3, 1.8 times more Carbohydrate and 5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Frozen Blueberries as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.