Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquidsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Blackberries, canned, heavy syrup, solids and liquids

94%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquidsvs Frozen Chopped Broccoli

6.3%183kcal

Energy

1.78%51.6kcal

183 kcalvs51.6 kcal

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

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0.29%0.28g

Fat

0.59%0.58g

0.28 gvs0.58 g

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

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0.031%0.01g

Saturated Fat

0.27%0.087g

0.01 gvs0.087 g

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

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3.35%0.054g

Omega 3

13%0.21g

0.054 gvs0.21 g

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

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0.62%0.11g

Omega 6

0.36%0.062g

0.11 gvs0.062 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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35.3%46g

Carbohydrate

7.3%9.5g

46 gvs9.5 g

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

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54%39g

Sugars

3.7%2.68g

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

39 gvs2.68 g

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

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Fructose

2.27%1.65g

≤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]

NA gvs1.65 g

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

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Glucose

%1.5g

NA gvs1.5 g

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

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Sucrose

NA gvsNA g

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

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17.8%6.75g

Fiber

15.7%5.95g

6.75 gvs5.95 g

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

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4.64%2.6g

Protein

9.96%5.58g

2.6 gvs5.58 g

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

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Vitamins

Blackberries, canned, heavy syrup, solids and liquidsvs Frozen Chopped Broccoli

2.43%22μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

22 μgvs103 μg

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

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4.47%0.054mg

Vitamin B1

8.76%0.11mg

Thiamine

0.054 mgvs0.11 mg

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

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5.95%0.077mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.077 mgvs0.19 mg

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

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3.56%0.57mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.93 mg

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

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6%0.3mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.3 mgvs0.55 mg

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

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5.5%0.071mg

Vitamin B6

20%0.26mg

Pyridoxine

0.071 mgvs0.26 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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13.4%53.6μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

53.6 μgvs133 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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6.17%5.56mg

Vitamin C

124%112mg

Ascorbic acid

5.56 mgvs112 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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10.3%1.55mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

1.55 mgvs2.42 mg

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

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22%26.4μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

26.4 μgvs161 μg

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

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Minerals

Blackberries, canned, heavy syrup, solids and liquidsvs Frozen Chopped Broccoli

4.17%41.7mg

Calcium

11%111mg

41.7 mgvs111 mg

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

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29.3%0.26mg

Copper

8.38%0.075mg

0.26 mgvs0.075 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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16%1.3mg

Iron

20%1.6mg

1.3 mgvs1.6 mg

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

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8.03%33.7mg

Magnesium

8.5%35.7mg

33.7 mgvs35.7 mg

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

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60%1.4mg

Manganese

25.4%0.58mg

1.4 mgvs0.58 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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3.97%27.8mg

Phosphorus

14%99mg

27.8 mgvs99 mg

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

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5.78%196mg

Potassium

12.4%421mg

196 mgvs421 mg

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

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1.1%0.6μg

Selenium

10%5.56μg

0.6 μgvs5.56 μg

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

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0.4%5.95mg

Sodium

3.18%47.6mg

5.95 mgvs47.6 mg

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

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3.25%0.36mg

Zinc

8.66%0.95mg

0.36 mgvs0.95 mg

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

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4.03%149g

Water

4.9%181g

149 gvs181 g

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

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Lets compare vitamin content per 7 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 4.7 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, 2.5 times more Vitamin B9, 20.1 times more Vitamin C, 1.6 times more Vitamin E and 6.1 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Frozen Chopped Broccoli:

Blackberries, canned, heavy syrup, solids and liquids have 3.5 times more Copper and 2.4 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium, 3.6 times more Phosphorus, 2.1 times more Potassium, 9.3 times more Selenium, 8 times more Sodium and 2.7 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Blackberries, canned, heavy syrup, solids and liquids have 3.5 times more Energy, 4.8 times more Carbohydrate and 14.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.9 times more Omega 3 and 2.1 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blackberries, canned, heavy syrup, solids and liquidsVS Frozen BlackberriesFrozen Chopped BroccoliVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquidsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: