Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	13.3% 2.26g	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	122% 159g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	185% 134g	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	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	% 1.5g	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	39% 15g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23.2% 0.3mg	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	5.95% 24μg	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	52.5% 47.2mg	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	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	11% 111mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	35.3% 0.32mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Sweetened Dried Blueberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Sweetened Dried Blueberries:

• 7 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 5.6 times more Vitamin B9, 2.4 times more Vitamin C and 1.4 times more Vitamin K than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Dried Blueberries provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Sweetened Dried Blueberries:

• 7 ounces of Frozen Chopped Broccoli have 2.9 times more Calcium, 1.4 times more Phosphorus, 4.7 times more Selenium and 6.2 times more Water than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 4.2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Dried Blueberries contain similar levels of Iron, Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sweetened Dried Blueberries contain 12.2 times more Energy, 8.6 times more Fat, 1.6 times more Omega 3, 36.7 times more Omega 6, 16.7 times more Carbohydrate, 50 times more Sugars and 2.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweetened Dried Blueberries offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6