Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	35.3% 46g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	54% 39g	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	15.7% 5.95g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11% 6.15g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.5% 0.071mg	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	27.8% 111μg	13.4% 53.6μg	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	88.4% 79.6mg	6.17% 5.56mg	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	17.5% 2.6mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	29.3% 0.26mg	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	15% 1.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	60% 1.4mg	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	14% 97mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Blackberries, canned, heavy syrup, solids and liquids:

• Boiled Chopped Frozen Broccoli has 4.6 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9, 14.3 times more Vitamin C, 1.7 times more Vitamin E and 6.6 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• Both Boiled Chopped Frozen Broccoli as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Blackberries, canned, heavy syrup, solids and liquids:

• Boiled Chopped Frozen Broccoli has 1.6 times more Calcium, 3.5 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium, 1.6 times more Zinc and 1.2 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3.9 times more Copper, 1.3 times more Magnesium and 3.1 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Broccoli has 1.6 times more Omega 3 and 2.4 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3.3 times more Energy, 4.3 times more Carbohydrate and 13.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Fiber per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.