Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Blackberries	11%	9%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Blackberries	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	13.4% 9.7g	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	2.27% 1.65g	6.57% 4.76g	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	% 1.5g	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.93% 2.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Blackberries	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.58% 0.06mg	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	33.2% 133μg	12.4% 49.6μg	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	124% 112mg	46.3% 41.7mg	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	16% 2.42mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Blackberries	Recommended Dietary Allowance
Calcium	11% 111mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	36.4% 0.33mg	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	20% 1.6mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	55.7% 1.3mg	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% 99mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Blackberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Blackberries:

• 7 ounces of Frozen Chopped Broccoli have 4.7 times more Vitamin A, 2.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.7 times more Vitamin C and 4.1 times more Vitamin K than Blackberries.
• While 7 oz of Raw Blackberries contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Blackberries provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Blackberries:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 1.3 times more Iron, 2.3 times more Phosphorus, 1.3 times more Potassium and 7 times more Selenium than Blackberries.
• While 7 oz of Raw Blackberries contain 4.3 times more Copper and 2.2 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Blackberries contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Protein than Blackberries.
• While 7 oz of Raw Blackberries contain 2 times more Carbohydrate, 3.6 times more Sugars, 2.9 times more Fructose and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Blackberries offer comparable quantities of Omega 3 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in seven ounces.