Comparing Nutrients in 7 ounces Blueberries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Blueberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	3.7% 2.68g	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	13.6% 9.86g	2.27% 1.65g	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	% 9.7g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	33.2% 133μg	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	21.4% 19.2mg	124% 112mg	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	7.54% 1.13mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.38% 0.075mg	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	6.95% 0.56mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Frozen Chopped Broccoli per 7 oz

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

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

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 17.3 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 11.2 times more Vitamin B9, 5.8 times more Vitamin C, 2.1 times more Vitamin E and 4.2 times more Vitamin K than Raw Blueberries.
• Both Blueberries and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Blueberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Blueberries have 1.5 times more Copper than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 9.3 times more Calcium, 2.9 times more Iron, 3 times more Magnesium, 4.2 times more Phosphorus, 2.8 times more Potassium, 28 times more Selenium and 3 times more Zinc than Raw Blueberries.
• Both Blueberries and Frozen Chopped Broccoli contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 3 times more Carbohydrate, 7.4 times more Sugars and 6 times more Fructose than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3, 1.3 times more Fiber and 3.8 times more Protein than Raw Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Protein
• Both Raw Blueberries as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Frozen Chopped Broccoli

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

Blueberries are rich in antioxidants, vitamins, and fiber which can help improve heart health, brain function, and digestion. Frozen chopped broccoli is a good source of vitamins, minerals, and fiber that can support immune function and bone health. Both are nutritious choices, but blueberries may have more antioxidant benefits.

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

Both blueberries and frozen chopped broccoli can be beneficial for weight loss due to their low calorie content and high nutrient density. Blueberries are rich in antioxidants and fiber, which can help with satiety and digestion. Frozen chopped broccoli is also low in calories and high in fiber, vitamins, and minerals, which can support weight loss efforts. Ultimately, the key to weight loss is creating a calorie deficit by consuming fewer calories than you burn, so incorporating a variety of nutrient-dense foods like blueberries and broccoli can help support your weight loss goals.

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

Both blueberries and frozen chopped broccoli can be beneficial for muscle gain due to their nutrient content. Blueberries are rich in antioxidants that can help reduce muscle inflammation and promote recovery after workouts. On the other hand, frozen chopped broccoli is a good source of vitamin C, which is important for collagen synthesis and muscle repair. To support muscle growth while training consistently, it's important to have a well-rounded diet that includes a variety of nutrient-dense foods. You can incorporate both blueberries and frozen chopped broccoli into your meals to benefit from their unique nutrients. Additionally, make sure to include an adequate amount of protein from plant-based sources such as beans, lentils, tofu, and quinoa to support muscle repair and growth.

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

Blueberries have a higher environmental impact compared to frozen chopped broccoli. Blueberries require more water, pesticides, and energy for cultivation, transportation, and storage. On the other hand, frozen chopped broccoli has a lower environmental footprint as it is less resource-intensive to grow and process. Choosing frozen chopped broccoli over blueberries can help reduce your carbon footprint and support sustainable food choices.