Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	10.7% 14g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	NA	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	0.33% 0.24g	5.1% 3.7g	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	% 0.23g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	0.54% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.54% 0.02mg	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	17.8% 71μg	NA	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	41% 37mg	1.9% 1.7mg	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	17% 2.53mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	NA	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	16% 1.27mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	125% 2.87mg	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	11.7% 82mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.3% 85.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Frozen Wild Blueberries per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Frozen Wild Blueberries:

• 100 grams of Cooked Broccoli Raab have 75.7 times more Vitamin A, 5.6 times more Vitamin B1, 20 times more Vitamin B2, 3.3 times more Vitamin B3, 11 times more Vitamin B6, 21.8 times more Vitamin C and 9.7 times more Vitamin E than Frozen Wild Blueberries.
• 100 grams of Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Frozen Wild Blueberries:

• 100 grams of Cooked Broccoli Raab have 6.9 times more Calcium, 2.2 times more Iron, 3.9 times more Magnesium, 6.3 times more Phosphorus, 5 times more Potassium and 18.7 times more Sodium than Frozen Wild Blueberries.
• While 100 g of Frozen Wild Blueberries contain 7.6 times more Manganese than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Wild Blueberries contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have more Protein than Frozen Wild Blueberries.
• While 100 g of Frozen Wild Blueberries contain 4.4 times more Carbohydrate, 15.5 times more Fructose and 1.6 times more Fiber than Cooked Broccoli Raab.
• 100 grams of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Frozen Wild Blueberries provide inadequate amounts of Energy in 100 grams.