Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	1% 29kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.31% 0.053g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	27% 19.7g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2.77% 0.036mg	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	23.5% 94μg	6.75% 27μg	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	76% 68.3mg	3.1% 2.8mg	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% 1.35mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	14.8% 0.13mg	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	9% 0.72mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	30.3% 0.7mg	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	8.43% 59mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.03% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Blackberries, canned, heavy syrup, solids and liquids:

• Frozen Broccoli Spears have 5.2 times more Vitamin A, 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B6, 3.5 times more Vitamin B9, 24.4 times more Vitamin C, 1.7 times more Vitamin E and 7.6 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• Both Frozen Broccoli Spears as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Blackberries, canned, heavy syrup, solids and liquids:

• Frozen Broccoli Spears have 2 times more Calcium, 4.2 times more Phosphorus, 2.5 times more Potassium, 6.3 times more Selenium, 5.7 times more Sodium, 1.9 times more Zinc and 1.2 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3.7 times more Copper and 2.7 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Iron and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Broccoli Spears have 4.6 times more Omega 3 and 2.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3.2 times more Energy, 4.3 times more Carbohydrate and 13.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Fiber per 100 g.
• Both Frozen Broccoli Spears as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.