Comparing Nutrients in 5 ounces BlackberriesVS Broccoli

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Blackberriesvs Broccoli

2.1%61kcal

Energy

1.66%48kcal

61 kcalvs48 kcal

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

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0.72%0.69g

Fat

0.54%0.52g

0.69 gvs0.52 g

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

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0.062%0.02g

Saturated Fat

0.5%0.16g

0.02 gvs0.16 g

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

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8.33%0.13g

Omega 3

5.6%0.089g

0.13 gvs0.089 g

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

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1.55%0.26g

Omega 6

0.41%0.069g

0.26 gvs0.069 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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10.5%13.6g

Carbohydrate

7.24%9.4g

13.6 gvs9.4 g

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

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9.54%6.9g

Sugars

3.32%2.4g

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

6.9 gvs2.4 g

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

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4.7%3.4g

Fructose

1.33%0.96g

≤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]

3.4 gvs0.96 g

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

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%3.27g

Glucose

%0.69g

3.27 gvs0.69 g

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

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%0.099g

Sucrose

%0.14g

0.099 gvs0.14 g

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

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19.8%7.5g

Fiber

9.7%3.7g

7.5 gvs3.7 g

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

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3.5%1.97g

Protein

7.14%4g

1.97 gvs4 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blackberriesvs Broccoli

1.73%15.6μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

15.6 μgvs44 μg

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

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2.36%0.028mg

Vitamin B1

8.4%0.1mg

Thiamine

0.028 mgvs0.1 mg

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

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2.83%0.037mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.037 mgvs0.17 mg

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

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5.72%0.92mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.92 mgvs0.91 mg

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

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7.82%0.39mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.39 mgvs0.81 mg

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

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3.27%0.043mg

Vitamin B6

19%0.25mg

Pyridoxine

0.043 mgvs0.25 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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8.86%35.4μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

35.4 μgvs89.3 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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33%29.8mg

Vitamin C

140%126mg

Ascorbic acid

29.8 mgvs126 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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11%1.66mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

1.66 mgvs1.1 mg

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

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23.4%28μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

28 μgvs144 μg

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

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Minerals

Blackberriesvs Broccoli

4.1%41mg

Calcium

6.66%66.6mg

41 mgvs66.6 mg

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

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26%0.23mg

Copper

7.7%0.069mg

0.23 mgvs0.069 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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11%0.88mg

Iron

13%1.03mg

0.88 mgvs1.03 mg

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

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6.75%28.3mg

Magnesium

7.1%29.8mg

28.3 mgvs29.8 mg

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

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40%0.92mg

Manganese

13%0.3mg

0.92 mgvs0.3 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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4.45%31mg

Phosphorus

13.4%94mg

31 mgvs94 mg

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

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6.75%230mg

Potassium

13%448mg

230 mgvs448 mg

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

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1.03%0.57μg

Selenium

6.44%3.54μg

0.57 μgvs3.54 μg

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

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0.094%1.4mg

Sodium

3.1%46.8mg

1.4 mgvs46.8 mg

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

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6.83%0.75mg

Zinc

5.3%0.58mg

0.75 mgvs0.58 mg

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

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3.38%125g

Water

3.42%127g

125 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Blackberries vs Broccoli:

Raw Blackberries have 1.5 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Vitamin A, 3.6 times more Vitamin B1, 4.5 times more Vitamin B2, 2.1 times more Vitamin B5, 5.8 times more Vitamin B6, 2.5 times more Vitamin B9, 4.2 times more Vitamin C and 5.1 times more Vitamin K than Raw Blackberries.
Both Raw Blackberries and Raw Broccoli have similar amounts of Vitamin B3 per 5 oz.
Both Raw Blackberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blackberries vs Broccoli:

Raw Blackberries have 3.4 times more Copper, 3.1 times more Manganese and 1.3 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Calcium, 3 times more Phosphorus, 2 times more Potassium, 6.3 times more Selenium and 33 times more Sodium than Raw Blackberries.
Both Raw Blackberries and Raw Broccoli have similar amounts of Iron, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Blackberries have 1.3 times more Energy, 1.5 times more Omega 3, 3.8 times more Omega 6, 1.4 times more Carbohydrate, 2.9 times more Sugars, 3.5 times more Fructose and 2 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 2 times more Protein than Raw Blackberries.
Both Raw Blackberries as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BlackberriesVS Canned Blackberry JuiceBroccoliVS Canned Blackberry JuiceBlackberriesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces BlackberriesVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: