Comparing Nutrients in 100 grams Sweetened Frozen Blueberries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Frozen Blueberries	Cauliflower	Recommended Dietary Allowance
Energy	2.93% 85kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	27% 19.7g	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.25mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	14% 0.18mg	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	1.75% 7μg	14.3% 57μg	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	1.1% 1mg	53.6% 48.2mg	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	3.47% 0.52mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Cauliflower	Recommended Dietary Allowance
Calcium	0.6% 6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	4.88% 0.39mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	6.74% 0.16mg	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	1% 7mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Frozen Blueberries versus 100 g of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Frozen Blueberries vs Cauliflower:

• 100 grams of Sweetened Frozen Blueberries have 6.5 times more Vitamin E than Cauliflower.
• While 100 g of Raw Cauliflower contain 2.5 times more Vitamin B1, 2 times more Vitamin B3, 5.3 times more Vitamin B5, 3.1 times more Vitamin B6, 8.1 times more Vitamin B9 and 48.2 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Cauliflower provide similar amounts of Vitamin B2 and Vitamin K per 100 grams.
• 100 grams of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• Both Sweetened Frozen Blueberries as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Frozen Blueberries vs Cauliflower:

• 100 grams of Sweetened Frozen Blueberries have 1.7 times more Manganese than Cauliflower.
• While 100 g of Raw Cauliflower contain 3.7 times more Calcium, 7.5 times more Magnesium, 6.3 times more Phosphorus, 5 times more Potassium, 30 times more Sodium and 4.5 times more Zinc than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Cauliflower contain similar levels of Copper, Iron and Water per 100 grams.
• 100 grams of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Sweetened Frozen Blueberries as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Frozen Blueberries have 3.4 times more Energy, 4.4 times more Carbohydrate and 10.3 times more Sugars than Cauliflower.
• While 100 g of Raw Cauliflower contain 4.8 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Cauliflower offer comparable quantities of Fiber per 100 grams.
• 100 grams of Sweetened Frozen Blueberries provide inadequate amounts of Protein
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Sweetened Frozen Blueberries as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.