Comparing Nutrients in 7 ounces Blueberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.9% 113kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	26.7% 0.35mg	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	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	21.4% 19.2mg	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	7.54% 1.13mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	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	2.9% 0.32mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Frozen Broccoli Spears per 7 oz

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

• 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 15.7 times more Vitamin B9, 7 times more Vitamin C, 2.4 times more Vitamin E and 5.3 times more Vitamin K than Raw Blueberries.
• Both Blueberries and Frozen Broccoli Spears 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 Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Blueberries have 1.6 times more Copper and 1.3 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.8 times more Calcium, 2.6 times more Iron, 2.7 times more Magnesium, 4.9 times more Phosphorus, 3.2 times more Potassium, 19 times more Selenium and 2.1 times more Zinc than Raw Blueberries.
• Both Blueberries and Frozen Broccoli Spears contain similar levels of 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 2.7 times more Carbohydrate and 6.8 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Omega 3, 1.3 times more Fiber and 4.1 times more Protein than Raw Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Protein
• Both Raw Blueberries as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Frozen Broccoli Spears

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

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

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

Both blueberries and frozen broccoli spears can be beneficial for weight loss, as they are low in calories and high in fiber. However, broccoli spears are lower in calories and higher in fiber compared to blueberries, making them a more optimal choice for weight loss. Additionally, broccoli spears are a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both blueberries and broccoli, can help support weight loss efforts.

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

Both blueberries and frozen broccoli spears are nutritious options, but if your goal is to gain more muscle while training consistently, you may want to focus more on consuming frozen broccoli spears. Broccoli is a good source of plant-based protein, fiber, vitamins, and minerals that are important for muscle growth and recovery. Additionally, broccoli is low in calories and can be a great addition to a balanced vegan diet to support your fitness goals.

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

Blueberries have a higher environmental impact compared to frozen broccoli spears. Blueberries require more water, pesticides, and energy for production and transportation. On the other hand, frozen broccoli spears are more resource-efficient to produce and have a lower carbon footprint. Choosing locally grown and organic options for both blueberries and broccoli can further reduce their environmental impact.