Comparing Nutrients in 5 ounces Boiled BroccoliVS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Blackberries, canned, heavy syrup, solids and liquids

94%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Blackberries, canned, heavy syrup, solids and liquids

1.7%49.6kcal

Energy

4.5%130kcal

49.6 kcalvs130 kcal

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

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0.6%0.58g

Fat

0.2%0.2g

0.58 gvs0.2 g

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

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0.35%0.11g

Saturated Fat

0.022%0.007g

0.11 gvs0.007 g

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

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10.5%0.17g

Omega 3

2.4%0.038g

0.17 gvs0.038 g

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

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0.43%0.072g

Omega 6

0.44%0.075g

0.072 gvs0.075 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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7.83%10g

Carbohydrate

25%32.7g

10 gvs32.7 g

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

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2.7%1.97g

Sugars

38.5%28g

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

1.97 gvs28 g

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

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1.45%1.05g

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]

1.05 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.11g

Sucrose

0.11 gvsNA g

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

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12.3%4.68g

Fiber

12.7%4.8g

4.68 gvs4.8 g

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

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6.02%3.37g

Protein

3.3%1.86g

3.37 gvs1.86 g

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

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Vitamins

Boiled Broccolivs Blackberries, canned, heavy syrup, solids and liquids

12%109μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

109 μgvs15.6 μg

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

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7.44%0.089mg

Vitamin B1

3.2%0.038mg

Thiamine

0.089 mgvs0.038 mg

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

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13.4%0.17mg

Vitamin B2

4.25%0.055mg

Riboflavin

0.17 mgvs0.055 mg

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

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4.9%0.78mg

Vitamin B3

2.54%0.41mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs0.41 mg

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

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17.5%0.87mg

Vitamin B5

4.3%0.21mg

Pantothenic acid

0.87 mgvs0.21 mg

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

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22%0.28mg

Vitamin B6

3.93%0.051mg

Pyridoxine

0.28 mgvs0.051 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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38.3%153μg

Vitamin B9

9.57%38.3μg

Folates and Folic Acid

153 μgvs38.3 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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102%92mg

Vitamin C

4.4%3.97mg

Ascorbic acid

92 mgvs3.97 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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13.7%2.06mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

2.06 mgvs1.1 mg

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

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167%200μg

Vitamin K

15.7%19μg

Phytomenadione or phylloquinone

200 μgvs19 μg

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

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Minerals

Boiled Broccolivs Blackberries, canned, heavy syrup, solids and liquids

5.67%56.7mg

Calcium

2.98%29.8mg

56.7 mgvs29.8 mg

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

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9.6%0.086mg

Copper

21%0.19mg

0.086 mgvs0.19 mg

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

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0.14%5.67μg

Fluoride

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

5.67 μgvsNA μg

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

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12%0.95mg

Iron

11.5%0.92mg

0.95 mgvs0.92 mg

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

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7.1%29.8mg

Magnesium

5.74%24mg

29.8 mgvs24 mg

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

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12%0.27mg

Manganese

43%0.99mg

0.27 mgvs0.99 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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13.6%95mg

Phosphorus

2.83%20mg

95 mgvs20 mg

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

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12.2%415mg

Potassium

4.13%140mg

415 mgvs140 mg

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

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4.12%2.27μg

Selenium

0.77%0.43μg

2.27 μgvs0.43 μg

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

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3.87%58mg

Sodium

0.28%4.25mg

58 mgvs4.25 mg

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

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5.8%0.64mg

Zinc

2.3%0.26mg

0.64 mgvs0.26 mg

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

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3.4%127g

Water

2.88%106g

127 gvs106 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 Boiled Broccoli vs Blackberries, canned, heavy syrup, solids and liquids:

Boiled and Drained Broccoli has 7 times more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 4.1 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9, 23.2 times more Vitamin C, 1.9 times more Vitamin E and 10.6 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
Both Boiled and Drained Broccoli as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Blackberries, canned, heavy syrup, solids and liquids:

Boiled and Drained Broccoli has 1.9 times more Calcium, 1.2 times more Magnesium, 4.8 times more Phosphorus, 3 times more Potassium, 5.3 times more Selenium, 13.7 times more Sodium and 2.5 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
While Blackberries, canned, heavy syrup, solids and liquids contain 2.2 times more Copper and 3.6 times more Manganese than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli has 4.4 times more Omega 3 and 1.8 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
While Blackberries, canned, heavy syrup, solids and liquids contain 2.6 times more Energy, 3.2 times more Carbohydrate and 14.2 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Fiber per 5 oz.
Both Boiled and Drained Broccoli as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliBlackberries, canned, heavy syrup, solids and liquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS Frozen Blackberries

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: