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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Boiled Broccoli	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	52.8% 38.3g	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	2.03% 1.47g	24.7% 18g	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	% 0.97g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.02g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.34% 0.069mg	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	53.6% 214μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	198% 4.56mg	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	19% 133mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.8% 140g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.9 times more Vitamin B1, 15 times more Vitamin B5, 5.7 times more Vitamin B6, 13.5 times more Vitamin B9, 216.3 times more Vitamin C and 9.5 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 2.5 times more Vitamin B2 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Vitamin B3 per 7 oz.

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

• Boiled and Drained Broccoli has 2.1 times more Calcium, 3.5 times more Magnesium, 4.8 times more Phosphorus, 6.4 times more Potassium, 41 times more Sodium, 3.8 times more Zinc and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 3.3 times more Iron and 11.9 times more Manganese than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 4.3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 3.1 times more Energy, 3.9 times more Carbohydrate, 13.9 times more Sugars, 12.2 times more Fructose and 1.5 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.