Comparing Nutrients in 100 grams Boiled Broccoli VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Boiled Broccoli	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	1.2% 35kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	24% 17.5g	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	1.02% 0.74g	11.6% 8.43g	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	% 0.49g	% 8.6g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.41g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	3.77% 0.049mg	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	27% 108μg	0.5% 2μg	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	72% 65mg	0.56% 0.5mg	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	9.67% 1.45mg	9.2% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	4% 40mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	5.9% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	19% 0.44mg	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	9.57% 67mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.05% 75.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Blueberries, canned, light syrup, drained per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Blueberries, canned, light syrup, drained:

• 100 grams of Boiled Broccoli have 38.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 15 times more Vitamin B5, 4.1 times more Vitamin B6, 54 times more Vitamin B9, 129.8 times more Vitamin C and 7.1 times more Vitamin K than Blueberries, canned, light syrup, drained.
• Both Boiled Broccoli and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B2 and Vitamin E per 100 grams.
• 100 grams of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Blueberries, canned, light syrup, drained:

• 100 grams of Boiled Broccoli have 6.7 times more Calcium, 1.6 times more Iron, 5.3 times more Magnesium, 5.6 times more Phosphorus, 5.4 times more Potassium, 16 times more Selenium, 13.7 times more Sodium and 5 times more Zinc than Blueberries, canned, light syrup, drained.
• While 100 g of Blueberries, canned, light syrup, drained contain 2.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Blueberries, canned, light syrup, drained contain similar levels of Copper and Water per 100 grams.
• 100 grams of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 1.6 times more Omega 3, 1.3 times more Fiber and 2.3 times more Protein than Blueberries, canned, light syrup, drained.
• While 100 g of Blueberries, canned, light syrup, drained contain 2.5 times more Energy, 3.2 times more Carbohydrate, 12.6 times more Sugars and 11.4 times more Fructose than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• 100 grams of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 in 100 grams.