Comparing Nutrients in 14 ounces Blackberries, canned, heavy syrup, solids and liquidsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Blackberries, canned, heavy syrup, solids and liquids

94%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquidsvs Frozen Chopped Broccoli

12.6%365kcal

Energy

3.56%103kcal

365 kcalvs103 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.57%0.56g

Fat

1.2%1.15g

0.56 gvs1.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.062%0.02g

Saturated Fat

0.55%0.17g

0.02 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

6.7%0.11g

Omega 3

26%0.42g

0.11 gvs0.42 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

1.24%0.21g

Omega 6

0.72%0.12g

0.21 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

70.5%92g

Carbohydrate

14.6%19g

92 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

108%78g

Sugars

7.4%5.36g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

78 gvs5.36 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

4.54%3.3g

≤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]

NA gvs3.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

%2.98g

NA gvs2.98 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

35.5%13.5g

Fiber

31.3%12g

13.5 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

9.3%5.2g

Protein

20%11g

5.2 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blackberries, canned, heavy syrup, solids and liquidsvs Frozen Chopped Broccoli

4.85%43.7μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

43.7 μgvs206 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

8.93%0.11mg

Vitamin B1

17.5%0.21mg

Thiamine

0.11 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

12%0.15mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.15 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

7.1%1.14mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12%0.6mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.6 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

11%0.14mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.14 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

26.8%107μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

107 μgvs266 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

12.3%11mg

Vitamin C

249%224mg

Ascorbic acid

11 mgvs224 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

20.6%3.1mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

3.1 mgvs4.84 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

44%52.8μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

52.8 μgvs322 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Blackberries, canned, heavy syrup, solids and liquidsvs Frozen Chopped Broccoli

8.33%83.3mg

Calcium

22.2%222mg

83.3 mgvs222 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

58.7%0.53mg

Copper

16.8%0.15mg

0.53 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

32.2%2.58mg

Iron

40%3.2mg

2.58 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

16%67.5mg

Magnesium

17%71.4mg

67.5 mgvs71.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

120%2.77mg

Manganese

50.7%1.17mg

2.77 mgvs1.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

7.94%55.6mg

Phosphorus

28.3%198mg

55.6 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

11.6%393mg

Potassium

24.7%841mg

393 mgvs841 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

2.16%1.2μg

Selenium

20.2%11μg

1.2 μgvs11 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0.79%12mg

Sodium

6.35%95mg

12 mgvs95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

6.5%0.71mg

Zinc

17.3%1.9mg

0.71 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

8.05%298g

Water

9.8%363g

298 gvs363 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 14 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 4.7 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, 2.5 times more Vitamin B9, 20.1 times more Vitamin C, 1.6 times more Vitamin E and 6.1 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Frozen Chopped Broccoli:

Blackberries, canned, heavy syrup, solids and liquids have 3.5 times more Copper and 2.4 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium, 3.6 times more Phosphorus, 2.1 times more Potassium, 9.3 times more Selenium, 8 times more Sodium and 2.7 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Blackberries, canned, heavy syrup, solids and liquids have 3.5 times more Energy, 4.8 times more Carbohydrate and 14.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.9 times more Omega 3 and 2.1 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Blackberries, canned, heavy syrup, solids and liquidsVS Frozen BlackberriesFrozen Chopped BroccoliVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Blackberries, canned, heavy syrup, solids and liquidsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: