Comparing Nutrients in 500 calories BlueberriesVS Boiled Broccoli

Weight per 500 calories

Blueberries

877g

Boiled Broccoli

1429g

Blueberries have 1.6 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Blueberries or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Blueberries

90%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Blueberriesvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

3%2.9g

Fat

6.04%5.86g

2.9 gvs5.86 g

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

Find Fruits rich in Fat

0.77%0.25g

Saturated Fat

3.53%1.13g

0.25 gvs1.13 g

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

Find Fruits rich in Saturated Fat

31.8%0.51g

Omega 3

106%1.7g

0.51 gvs1.7 g

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

Find Fruits rich in Omega 3

4.54%0.77g

Omega 6

4.3%0.73g

0.77 gvs0.73 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

98%127g

Carbohydrate

79%103g

127 gvs103 g

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

Find Fruits rich in Carbohydrate

121%87.4g

Sugars

27.4%20g

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

87.4 gvs20 g

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

Find Fruits rich in Sugars

60%43.6g

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]

43.6 gvs10.6 g

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

Find Fruits rich in Fructose

%43g

Glucose

%7g

43 gvs7 g

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

Find Fruits rich in Glucose

%0.96g

Sucrose

%1.14g

0.96 gvs1.14 g

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

Find Fruits rich in Sucrose

55.4%21g

Fiber

124%47g

21 gvs47 g

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

Find Fruits rich in Fiber

11.6%6.5g

Protein

60.7%34g

6.5 gvs34 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blueberriesvs Boiled Broccoli

2.92%26.3μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

26.3 μgvs1100 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

27%0.32mg

Vitamin B1

75%0.9mg

Thiamine

0.32 mgvs0.9 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

27.7%0.36mg

Vitamin B2

135%1.76mg

Riboflavin

0.36 mgvs1.76 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

23%3.67mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

3.67 mgvs7.9 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

21.8%1.1mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.1 mgvs8.8 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

35%0.46mg

Vitamin B6

220%2.86mg

Pyridoxine

0.46 mgvs2.86 mg

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

Find Fruits rich in Vitamin B6

8.77%2.63μg

Vitamin B7

Biotin

2.63 μgvsNA μg

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

Find Fruits rich in Vitamin B7

13%52.6μg

Vitamin B9

386%1543μg

Folates and Folic Acid

52.6 μgvs1543 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

95%85mg

Vitamin C

1030%927mg

Ascorbic acid

85 mgvs927 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

33.3%5mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

5 mgvs20.7 mg

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

Find Fruits rich in Vitamin E

141%169μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

169 μgvs2016 μg

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

Find Fruits rich in Vitamin K

Minerals

Blueberriesvs Boiled Broccoli

5.26%52.6mg

Calcium

57%571mg

52.6 mgvs571 mg

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

Find Fruits rich in Calcium

55.6%0.5mg

Copper

97%0.87mg

0.5 mgvs0.87 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

30.7%2.46mg

Iron

120%9.57mg

2.46 mgvs9.57 mg

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

Find Fruits rich in Iron

12.5%52.6mg

Magnesium

71.4%300mg

52.6 mgvs300 mg

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

Find Fruits rich in Magnesium

128%2.95mg

Manganese

120%2.77mg

2.95 mgvs2.77 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

15%105mg

Phosphorus

137%957mg

105 mgvs957 mg

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

Find Fruits rich in Phosphorus

20%675mg

Potassium

123%4186mg

675 mgvs4186 mg

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

Find Fruits rich in Potassium

1.6%0.88μg

Selenium

41.6%23μg

0.88 μgvs23 μg

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

Find Fruits rich in Selenium

0.58%8.77mg

Sodium

39%586mg

8.77 mgvs586 mg

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

Find Fruits rich in Sodium

12.8%1.4mg

Zinc

58.4%6.43mg

1.4 mgvs6.43 mg

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

Find Fruits rich in Zinc

20%739g

Water

34.5%1275g

739 gvs1275 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Blueberries vs Boiled Broccoli:

Boiled and Drained Broccoli contains 41.8 times more Vitamin A, 2.8 times more Vitamin B1, 4.9 times more Vitamin B2, 2.2 times more Vitamin B3, 8.1 times more Vitamin B5, 6.3 times more Vitamin B6, 29.3 times more Vitamin B9, 10.9 times more Vitamin C, 4.1 times more Vitamin E and 11.9 times more Vitamin K than Raw Blueberries.
Both Raw Blueberries 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 vs Boiled Broccoli:

Boiled and Drained Broccoli contains 10.9 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 5.7 times more Magnesium, 9.1 times more Phosphorus, 6.2 times more Potassium, 26.1 times more Selenium, 66.8 times more Sodium, 4.6 times more Zinc and 1.7 times more Water than Raw Blueberries.
Both Raw Blueberries and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Blueberries have 1.2 times more Carbohydrate, 4.4 times more Sugars and 4.1 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Fat, 3.3 times more Omega 3, 2.2 times more Fiber and 5.2 times more Protein than Raw Blueberries.
Both Raw Blueberries and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Raw Blueberries 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:

BlueberriesVS Blueberries, canned, heavy syrup, solids and liquidsBoiled BroccoliVS Blueberries, canned, heavy syrup, solids and liquidsBlueberriesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories BlueberriesVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Blueberries or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: