Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Blueberries	Recommended Dietary Allowance
Energy	1% 29kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.98% 0.17g	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	9.36% 12g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	11.7% 8.45g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	4.54% 0.059mg	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	1.75% 7μg	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	2.78% 2.5mg	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% 1.35mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Blueberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	3.67% 0.033mg	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	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	6.4% 0.15mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.34% 86.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Blueberries per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Frozen Blueberries:

• 100 grams of Frozen Broccoli Spears have 28.5 times more Vitamin A, 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 13.4 times more Vitamin B9, 27.3 times more Vitamin C, 2.8 times more Vitamin E and 6.2 times more Vitamin K than Frozen Blueberries.
• Both Frozen Broccoli Spears and Frozen Blueberries provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Frozen Blueberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Broccoli Spears as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Frozen Blueberries:

• 100 grams of Frozen Broccoli Spears have 5.1 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Potassium, 19 times more Selenium and 4.9 times more Zinc than Frozen Blueberries.
• Both Frozen Broccoli Spears and Frozen Blueberries contain similar levels of Copper and Water per 100 grams.
• 100 grams of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 7.3 times more Protein than Frozen Blueberries.
• While 100 g of Frozen Blueberries contain 2.3 times more Carbohydrate and 5.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Blueberries offer comparable quantities of Omega 3 and Fiber per 100 grams.
• 100 grams of Frozen Blueberries provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Frozen Blueberries provide inadequate amounts of Energy and Omega 6 in 100 grams.