Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drainedVS Broccoli

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs Broccoli

13.8%399kcal

Energy

5.3%154kcal

399 kcalvs154 kcal

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

Find Fruits rich in Energy

1.87%1.8g

Fat

1.73%1.68g

1.8 gvs1.68 g

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

Find Fruits rich in Fat

0.4%0.13g

Saturated Fat

1.6%0.52g

0.13 gvs0.52 g

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

Find Fruits rich in Saturated Fat

21.3%0.34g

Omega 3

18%0.29g

0.34 gvs0.29 g

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

Find Fruits rich in Omega 3

3.04%0.52g

Omega 6

1.3%0.22g

0.52 gvs0.22 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

79%103g

Carbohydrate

23%30g

103 gvs30 g

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

Find Fruits rich in Carbohydrate

109%79g

Sugars

10.6%7.7g

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

79 gvs7.7 g

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

Find Fruits rich in Sugars

52.7%38.2g

Fructose

4.25%3.1g

≤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]

38.2 gvs3.1 g

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

Find Fruits rich in Fructose

%39g

Glucose

%2.22g

39 gvs2.22 g

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

Find Fruits rich in Glucose

%1.86g

Sucrose

%0.45g

1.86 gvs0.45 g

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

Find Fruits rich in Sucrose

31%11.8g

Fiber

31%11.8g

11.8 gvs11.8 g

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

Find Fruits rich in Fiber

8.42%4.7g

Protein

23%12.8g

4.7 gvs12.8 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blueberries, canned, light syrup, drainedvs Broccoli

1%9.07μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

9.07 μgvs141 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

17.4%0.21mg

Vitamin B1

27%0.32mg

Thiamine

0.21 mgvs0.32 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

46%0.6mg

Vitamin B2

41%0.53mg

Riboflavin

0.6 mgvs0.53 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

10.3%1.65mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs2.9 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

3.7%0.19mg

Vitamin B5

52%2.6mg

Pantothenic acid

0.19 mgvs2.6 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

17%0.22mg

Vitamin B6

61%0.79mg

Pyridoxine

0.22 mgvs0.79 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

2.27%9.07μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

9.07 μgvs286 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

2.5%2.27mg

Vitamin C

450%405mg

Ascorbic acid

2.27 mgvs405 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

41.7%6.26mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

6.26 mgvs3.54 mg

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

Find Fruits rich in Vitamin E

75.2%90μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

90 μgvs461 μg

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

Find Fruits rich in Vitamin K

Minerals

Blueberries, canned, light syrup, drainedvs Broccoli

2.72%27.2mg

Calcium

21.3%213mg

27.2 mgvs213 mg

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

Find Fruits rich in Calcium

26.7%0.24mg

Copper

24.7%0.22mg

0.24 mgvs0.22 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

24.4%1.95mg

Iron

41.4%3.3mg

1.95 mgvs3.3 mg

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

Find Fruits rich in Iron

4.3%18mg

Magnesium

22.7%95mg

18 mgvs95 mg

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

Find Fruits rich in Magnesium

86.8%2mg

Manganese

41.4%0.95mg

2 mgvs0.95 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

7.78%54.4mg

Phosphorus

42.8%299mg

54.4 mgvs299 mg

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

Find Fruits rich in Phosphorus

7.2%245mg

Potassium

42%1433mg

245 mgvs1433 mg

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

Find Fruits rich in Potassium

0.82%0.45μg

Selenium

20.6%11.3μg

0.45 μgvs11.3 μg

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

Find Fruits rich in Selenium

0.91%13.6mg

Sodium

9.98%150mg

13.6 mgvs150 mg

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

Find Fruits rich in Sodium

3.7%0.41mg

Zinc

17%1.86mg

0.41 mgvs1.86 mg

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

Find Fruits rich in Zinc

9.3%343g

Water

11%405g

343 gvs405 g

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

Find Fruits rich in Water

Lets compare vitamin content per 1 pound of Blueberries, canned, light syrup, drained vs Broccoli:

Blueberries, canned, light syrup, drained have 1.8 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 15.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 14 times more Vitamin B5, 3.6 times more Vitamin B6, 31.5 times more Vitamin B9, 178.4 times more Vitamin C and 5.1 times more Vitamin K than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
Both Blueberries, canned, light syrup, drained as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Broccoli:

Blueberries, canned, light syrup, drained have 2.1 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 7.8 times more Calcium, 1.7 times more Iron, 5.3 times more Magnesium, 5.5 times more Phosphorus, 5.9 times more Potassium, 25 times more Selenium, 11 times more Sodium and 4.6 times more Zinc than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Raw Broccoli have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Blueberries, canned, light syrup, drained have 2.6 times more Energy, 3.4 times more Carbohydrate, 10.3 times more Sugars and 12.4 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Raw Broccoli have similar amounts of Omega 3 and Fiber per 1 lb.
Both Blueberries, canned, light syrup, drained as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedBroccoliVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drainedVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: