Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	33.5% 43.6g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.15g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9% 0.12mg	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	15% 59.5μg	3.47% 14μg	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	2.2% 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	17.5% 2.6mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	10% 101mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	8.6% 0.077mg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	22.6% 0.52mg	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	15.6% 109mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	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	5.4% 0.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Sweetened Frozen Blueberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Sweetened Frozen Blueberries:

• 7 ounces of Boiled Spears Frozen Broccoli have 25.5 times more Vitamin A, 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 4.3 times more Vitamin B9, 40.1 times more Vitamin C, 2.5 times more Vitamin E and 5 times more Vitamin K than Sweetened Frozen Blueberries.
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Sweetened Frozen Blueberries:

• 7 ounces of Boiled Spears Frozen Broccoli have 8.5 times more Calcium, 1.6 times more Iron, 10 times more Magnesium, 1.2 times more Manganese, 7.9 times more Phosphorus, 3 times more Potassium, 9.5 times more Selenium and 5 times more Zinc than Sweetened Frozen Blueberries.
• Both Boiled Spears Frozen Broccoli and Sweetened Frozen Blueberries contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Omega 3, 1.4 times more Fiber and 7.8 times more Protein than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 3 times more Energy, 4.1 times more Carbohydrate and 13.4 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 in seven ounces.