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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Blackberries, canned, heavy syrup, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Broccoli Spears have 5.2 times more Vitamin A, 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B6, 3.5 times more Vitamin B9, 24.4 times more Vitamin C, 1.7 times more Vitamin E and 7.6 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Broccoli Spears as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2 times more Calcium, 4.2 times more Phosphorus, 2.5 times more Potassium, 6.3 times more Selenium, 1.9 times more Zinc and 1.2 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 3.7 times more Copper and 2.7 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.6 times more Omega 3 and 2.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 3.2 times more Energy, 4.3 times more Carbohydrate and 13.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.