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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.32% 212kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	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	24.7% 18g	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	% 20g	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	NA	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	54.6% 4.37mg	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	198% 4.56mg	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	3.97% 27.8mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Blueberries, wild, canned, heavy syrup, drained 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, wild, canned, heavy syrup, drained vs Frozen Chopped Broccoli:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 3.3 times more Vitamin B2 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B5, 3.7 times more Vitamin B6, 8.4 times more Vitamin B9, 188 times more Vitamin C and 5.5 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Frozen Chopped 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 Frozen Chopped Broccoli:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 2.7 times more Iron and 7.8 times more Manganese than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Calcium, 3 times more Magnesium, 3.6 times more Phosphorus, 4.6 times more Potassium, 4 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 4.1 times more Energy, 5.9 times more Carbohydrate, 14.3 times more Sugars, 10.9 times more Fructose and 1.6 times more Fiber than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 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 Frozen Chopped Broccoli provide inadequate amounts of Energy