Comparing Nutrients in 1 pound BroccoliVS Sweetened Frozen Blueberries

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Sweetened Frozen Blueberries

97%

1 lb ▼

Macro Nutrients

Broccolivs Sweetened Frozen Blueberries

5.3%154kcal

Energy

13.3%386kcal

154 kcalvs386 kcal

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

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1.73%1.68g

Fat

0.61%0.59g

1.68 gvs0.59 g

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

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1.6%0.52g

Saturated Fat

0.16%0.05g

0.52 gvs0.05 g

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

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18%0.29g

Omega 3

6.52%0.1g

0.29 gvs0.1 g

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

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1.3%0.22g

Omega 6

0.91%0.15g

0.22 gvs0.15 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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23%30g

Carbohydrate

76.6%100g

30 gvs100 g

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

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10.6%7.7g

Sugars

123%89.4g

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

7.7 gvs89.4 g

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

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4.25%3.1g

Fructose

≤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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

26.3%9.98g

11.8 gvs9.98 g

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

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23%12.8g

Protein

3.24%1.8g

12.8 gvs1.8 g

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

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Vitamins

Broccolivs Sweetened Frozen Blueberries

15.6%141μg

Vitamin A

1%9.07μg

RAE, retinol activity equivalents

141 μgvs9.07 μg

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

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27%0.32mg

Vitamin B1

7.56%0.091mg

Thiamine

0.32 mgvs0.091 mg

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

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41%0.53mg

Vitamin B2

18%0.24mg

Riboflavin

0.53 mgvs0.24 mg

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

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18%2.9mg

Vitamin B3

7.17%1.15mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs1.15 mg

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

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52%2.6mg

Vitamin B5

11.3%0.57mg

Pantothenic acid

2.6 mgvs0.57 mg

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

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61%0.79mg

Vitamin B6

20.6%0.27mg

Pyridoxine

0.79 mgvs0.27 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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71.4%286μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

286 μgvs31.8 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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450%405mg

Vitamin C

5.04%4.54mg

Ascorbic acid

405 mgvs4.54 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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23.6%3.54mg

Vitamin E

15.7%2.36mg

Tocopherols and Tocotrienols

3.54 mgvs2.36 mg

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

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384%461μg

Vitamin K

67%80.3μg

Phytomenadione or phylloquinone

461 μgvs80.3 μg

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

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Minerals

Broccolivs Sweetened Frozen Blueberries

21.3%213mg

Calcium

2.72%27.2mg

213 mgvs27.2 mg

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

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24.7%0.22mg

Copper

19.7%0.18mg

0.22 mgvs0.18 mg

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

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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 .

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41.4%3.3mg

Iron

22%1.77mg

3.3 mgvs1.77 mg

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

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22.7%95mg

Magnesium

2.16%9.07mg

95 mgvs9.07 mg

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

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41.4%0.95mg

Manganese

51.7%1.2mg

0.95 mgvs1.2 mg

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

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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 .

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42.8%299mg

Phosphorus

4.54%31.8mg

299 mgvs31.8 mg

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

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42%1433mg

Potassium

8%272mg

1433 mgvs272 mg

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

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20.6%11.3μg

Selenium

1.65%0.91μg

11.3 μgvs0.91 μg

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

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9.98%150mg

Sodium

0.3%4.54mg

150 mgvs4.54 mg

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

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17%1.86mg

Zinc

2.47%0.27mg

1.86 mgvs0.27 mg

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

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11%405g

Water

9.5%351g

405 gvs351 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Sweetened Frozen Blueberries:

Raw Broccoli has 15.5 times more Vitamin A, 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.6 times more Vitamin B5, 3 times more Vitamin B6, 9 times more Vitamin B9, 89.2 times more Vitamin C, 1.5 times more Vitamin E and 5.7 times more Vitamin K than Sweetened Frozen Blueberries.
Both Raw Broccoli as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Sweetened Frozen Blueberries:

Raw Broccoli has 7.8 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 10.5 times more Magnesium, 9.4 times more Phosphorus, 5.3 times more Potassium, 12.5 times more Selenium, 33 times more Sodium and 6.8 times more Zinc than Sweetened Frozen Blueberries.
Both Raw Broccoli and Sweetened Frozen Blueberries have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 2.7 times more Omega 3 and 7.1 times more Protein than Sweetened Frozen Blueberries.
While Sweetened Frozen Blueberries contain 2.5 times more Energy, 3.3 times more Carbohydrate and 11.6 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Sweetened Frozen Blueberries have similar amounts of Fiber per 1 lb.
Both Raw Broccoli as well as Sweetened Frozen Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliSweetened Frozen BlueberriesVS Boiled BroccoliBroccoliVS Boysenberries, canned, heavy syrupSweetened Frozen BlueberriesVS Boysenberries, canned, heavy syrup

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Sweetened Frozen Blueberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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