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Comparing Nutrients in 5 ounces BlueberriesVS Broccoli

Macros Ratio

Protein Fat Carbs

Blueberries
5%
5%
90%
Broccoli
27%
8%
65%
5 oz ▼

Macro Nutrients

2.8%80.8kcal
Energy
1.66%48kcal
80.8 kcalvs48 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.48%0.47g
Fat
0.54%0.52g
0.47 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.04g
Saturated Fat
0.5%0.16g
0.04 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.14%0.082g
Omega 3
5.6%0.089g
0.082 gvs0.089 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.73%0.12g
Omega 6
0.41%0.069g
0.12 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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15.8%20.5g
Carbohydrate
7.24%9.4g
20.5 gvs9.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19.5%14g
Sugars
3.32%2.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14 gvs2.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.7%7.04g
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]
7.04 gvs0.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose
%6.9g
Glucose
%0.69g
6.9 gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g
Sucrose
%0.14g
0.16 gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.95%3.4g
Fiber
9.7%3.7g
3.4 gvs3.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.87%1.05g
Protein
7.14%4g
1.05 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

0.47%4.25μg
Vitamin A
4.9%44μg
RAE, retinol activity equivalents
4.25 μgvs44 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.37%0.052mg
Vitamin B1
8.4%0.1mg
Thiamine
0.052 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.47%0.058mg
Vitamin B2
12.8%0.17mg
Riboflavin
0.058 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.7%0.59mg
Vitamin B3
5.66%0.91mg
Niacin, nicotinic acid, niacinamide
0.59 mgvs0.91 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.5%0.18mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
0.18 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.67%0.074mg
Vitamin B6
19%0.25mg
Pyridoxine
0.074 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.4%0.43μg
Vitamin B7
NA
Biotin
0.43 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.13%8.5μg
Vitamin B9
22.3%89.3μg
Folates and Folic Acid
8.5 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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15.3%13.7mg
Vitamin C
140%126mg
Ascorbic acid
13.7 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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5.4%0.81mg
Vitamin E
7.37%1.1mg
Tocopherols and Tocotrienols
0.81 mgvs1.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.8%27.4μg
Vitamin K
120%144μg
Phytomenadione or phylloquinone
27.4 μgvs144 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.85%8.5mg
Calcium
6.66%66.6mg
8.5 mgvs66.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.98%0.081mg
Copper
7.7%0.069mg
0.081 mgvs0.069 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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4.96%0.4mg
Iron
13%1.03mg
0.4 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.02%8.5mg
Magnesium
7.1%29.8mg
8.5 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.7%0.48mg
Manganese
13%0.3mg
0.48 mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
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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2.43%17mg
Phosphorus
13.4%94mg
17 mgvs94 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.2%109mg
Potassium
13%448mg
109 mgvs448 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.26%0.14μg
Selenium
6.44%3.54μg
0.14 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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2.06%0.23mg
Zinc
5.3%0.58mg
0.23 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.23%119g
Water
3.42%127g
119 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 Blueberries vs Broccoli:
Comparing minerals per 5 ounces for Blueberries vs Broccoli:
Comparison of macro-nutrients per 5 ounces:



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