Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Boiled Broccoli

Weight per 500 calories

Blueberries, canned, light syrup, drained

568g

Boiled Broccoli

1429g

Blueberries, canned, light syrup, drained have 2.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.34%2.27g

Fat

6.04%5.86g

2.27 gvs5.86 g

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

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0.5%0.16g

Saturated Fat

3.53%1.13g

0.16 gvs1.13 g

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

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26.6%0.43g

Omega 3

106%1.7g

0.43 gvs1.7 g

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

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3.8%0.65g

Omega 6

4.3%0.73g

0.65 gvs0.73 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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99%129g

Carbohydrate

79%103g

129 gvs103 g

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

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137%99g

Sugars

27.4%20g

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

99 gvs20 g

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

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66%48g

Fructose

14.6%10.6g

≤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]

48 gvs10.6 g

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

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%49g

Glucose

%7g

49 gvs7 g

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

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%2.33g

Sucrose

%1.14g

2.33 gvs1.14 g

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

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39%14.8g

Fiber

124%47g

14.8 gvs47 g

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

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10.6%5.9g

Protein

60.7%34g

5.9 gvs34 g

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

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Vitamins

Blueberries, canned, light syrup, drainedvs Boiled Broccoli

1.26%11.4μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

11.4 μgvs1100 μg

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

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21.8%0.26mg

Vitamin B1

75%0.9mg

Thiamine

0.26 mgvs0.9 mg

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

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57.7%0.75mg

Vitamin B2

135%1.76mg

Riboflavin

0.75 mgvs1.76 mg

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

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13%2.06mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs7.9 mg

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

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4.66%0.23mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.23 mgvs8.8 mg

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

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21.4%0.28mg

Vitamin B6

220%2.86mg

Pyridoxine

0.28 mgvs2.86 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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2.84%11.4μg

Vitamin B9

386%1543μg

Folates and Folic Acid

11.4 μgvs1543 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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3.16%2.84mg

Vitamin C

1030%927mg

Ascorbic acid

2.84 mgvs927 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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52.3%7.84mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

7.84 mgvs20.7 mg

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

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94%113μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

113 μgvs2016 μg

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

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Minerals

Blueberries, canned, light syrup, drainedvs Boiled Broccoli

3.4%34mg

Calcium

57%571mg

34 mgvs571 mg

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

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33.5%0.3mg

Copper

97%0.87mg

0.3 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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30.5%2.44mg

Iron

120%9.57mg

2.44 mgvs9.57 mg

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

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5.4%22.7mg

Magnesium

71.4%300mg

22.7 mgvs300 mg

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

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109%2.5mg

Manganese

120%2.77mg

2.5 mgvs2.77 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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9.74%68mg

Phosphorus

137%957mg

68 mgvs957 mg

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

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9.02%307mg

Potassium

123%4186mg

307 mgvs4186 mg

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

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1.03%0.57μg

Selenium

41.6%23μg

0.57 μgvs23 μg

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

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1.14%17mg

Sodium

39%586mg

17 mgvs586 mg

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

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4.65%0.51mg

Zinc

58.4%6.43mg

0.51 mgvs6.43 mg

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

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11.6%430g

Water

34.5%1275g

430 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Blueberries, canned, light syrup, drained vs Boiled Broccoli:

Boiled and Drained Broccoli contains 96.8 times more Vitamin A, 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 37.8 times more Vitamin B5, 10.3 times more Vitamin B6, 135.8 times more Vitamin B9, 326.4 times more Vitamin C, 2.6 times more Vitamin E and 17.8 times more Vitamin K than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries, canned, light syrup, drained vs Boiled Broccoli:

Boiled and Drained Broccoli contains 16.8 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 13.2 times more Magnesium, 14 times more Phosphorus, 13.6 times more Potassium, 40.2 times more Selenium, 34.4 times more Sodium, 12.6 times more Zinc and 3 times more Water than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blueberries, canned, light syrup, drained have 1.3 times more Carbohydrate, 5 times more Sugars and 4.5 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Fat, 4 times more Omega 3, 3.2 times more Fiber and 5.8 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Blueberries, canned, light syrup, drained as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedBoiled BroccoliVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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