Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Blackberries	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.9% 0.32g	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	24% 31g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	29.2% 21g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.4mg	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	9.3% 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	46.6% 187μg	17% 67.5μg	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	6.84% 6.15mg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Blackberries	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	26.5% 0.24mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	106% 2.43mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Blackberries per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2.8 times more Vitamin B9, 22 times more Vitamin C and 5.1 times more Vitamin K than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 2.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Blackberries provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Calcium, 2 times more Phosphorus, 1.8 times more Potassium, 4.8 times more Selenium and 1.4 times more Zinc than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 3.3 times more Copper, 1.4 times more Magnesium and 4.8 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Blackberries contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Omega 3 and 2.6 times more Protein than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 2.2 times more Energy, 2.9 times more Carbohydrate, 7.3 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Frozen Blackberries provide inadequate amounts of Omega 6 in seven ounces.