Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	0.97% 28kcal	11% 317kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	93% 67.5g	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	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	7.9% 3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.7% 0.15mg	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	14% 56μg	3% 12μg	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	44.6% 40mg	26.4% 24mg	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	8.8% 1.32mg	15.7% 2.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	49.5% 59.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	17.8% 0.16mg	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	7.63% 0.61mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	NA	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	7% 49mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Sweetened Dried Blueberries per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Sweetened Dried Blueberries:

• 100 grams of Cooked Chopped Frozen Broccoli have 7.3 times more Vitamin A, 4.7 times more Vitamin B9, 1.7 times more Vitamin C and 1.5 times more Vitamin K than Sweetened Dried Blueberries.
• While 100 g of Sweetened Dried Blueberries contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sweetened Dried Blueberries provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Sweetened Dried Blueberries:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium, 1.4 times more Phosphorus and 6.1 times more Water than Sweetened Dried Blueberries.
• While 100 g of Sweetened Dried Blueberries contain 4.7 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 100 grams of Sweetened Dried Blueberries lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Sweetened Dried Blueberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.2 times more Protein than Sweetened Dried Blueberries.
• While 100 g of Sweetened Dried Blueberries contain 11.3 times more Energy, 20.8 times more Fat, 3.9 times more Omega 3, 87.5 times more Omega 6, 15 times more Carbohydrate, 45.9 times more Sugars and 2.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6