Comparing Nutrients in 7 ounces Frozen Boysenberries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Boysenberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.15% 0.026g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	31.3% 125μg	27.8% 111μg	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	6.84% 6.15mg	88.4% 79.6mg	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	11.5% 1.73mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	21% 1.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	7.65% 53.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	3.97% 0.44mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Boysenberries 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 Frozen Boysenberries vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Frozen Boysenberries have 1.7 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 17 times more Vitamin A, 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 12.9 times more Vitamin C, 1.5 times more Vitamin E and 11.3 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Frozen Boysenberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Frozen Boysenberries have 2.4 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium and 2.5 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Phosphorus and 1.3 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Potassium and Water per seven ounces.
• Both Frozen Boysenberries as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 2.3 times more Carbohydrate, 4.7 times more Sugars and 1.8 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Protein than Frozen Boysenberries.
• Both Frozen Boysenberries and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Protein
• Both Frozen Boysenberries as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.