Comparing Nutrients in 100 grams Frozen Blackberries VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Blackberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.2% 64kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	13% 5g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	17% 0.22mg	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	8.5% 34μg	17.8% 71μg	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	3.44% 3.1mg	41% 37mg	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	7.8% 1.17mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.9% 29mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	8.33% 0.075mg	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	10% 0.8mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	16.5% 0.38mg	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	4.3% 30mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Blackberries versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Blackberries vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain 37.8 times more Vitamin A, 5.8 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9, 11.9 times more Vitamin C, 2.2 times more Vitamin E and 12.9 times more Vitamin K than Frozen Blackberries.
• 100 grams of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Frozen Blackberries as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Blackberries vs Cooked Broccoli Raab:

• 100 grams of Frozen Blackberries have 1.6 times more Copper and 3.2 times more Manganese than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 4.1 times more Calcium, 1.6 times more Iron, 2.7 times more Phosphorus, 2.5 times more Potassium, 3.3 times more Selenium, 56 times more Sodium and 2.2 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Cooked Broccoli Raab contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Blackberries have 2.6 times more Energy, 5 times more Carbohydrate, 17.2 times more Sugars and 1.8 times more Fiber than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 2.5 times more Omega 3 and 3.2 times more Protein than Frozen Blackberries.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Blackberries as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.