Comparing Nutrients in 7 ounces Blueberries, wild, canned, heavy syrup, drained VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.32% 212kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	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	24.7% 18g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2% 1.1g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	20% 0.26mg	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	3.97% 16μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	7.5% 0.067mg	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	54.6% 4.37mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	19.2% 0.44mg	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	3.97% 27.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, wild, canned, heavy syrup, drained versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, wild, canned, heavy syrup, drained vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 3.9 times more Vitamin B2 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Vitamin B1, 6.7 times more Vitamin B5, 3.7 times more Vitamin B6, 7 times more Vitamin B9, 133.7 times more Vitamin C and 6 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 7 ounces for Blueberries, wild, canned, heavy syrup, drained vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 3.6 times more Iron and 10.3 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Calcium, 2.2 times more Magnesium, 3.5 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Zinc and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 3.8 times more Energy, 5.3 times more Carbohydrate, 13.1 times more Sugars and 1.6 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 5.5 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy