Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Cooked Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	35.3% 46g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	50% 450μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	23.4% 234mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.03% 149g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Cooked Broccoli Raab have 20.6 times more Vitamin A, 6.3 times more Vitamin B1, 3.6 times more Vitamin B2, 7 times more Vitamin B3, 3 times more Vitamin B5, 6.1 times more Vitamin B6, 2.6 times more Vitamin B9, 13.2 times more Vitamin C, 3.2 times more Vitamin E and 19.2 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 Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Cooked Broccoli Raab have 5.6 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 5.9 times more Phosphorus, 3.5 times more Potassium, 4.3 times more Selenium, 18.7 times more Sodium, 3 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 1.8 times more Copper and 1.8 times more Manganese than Cooked Broccoli Raab.
• 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 Cooked Broccoli Raab have 7.4 times more Omega 3 and 2.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 3.7 times more Energy, 7.4 times more Carbohydrate and 31.8 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.