Comparing Nutrients in 7 ounces BlackberriesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Blackberriesvs Frozen Chopped Broccoli

2.94%85.3kcal

Energy

1.78%51.6kcal

85.3 kcalvs51.6 kcal

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

Find Fruits rich in Energy

1%0.97g

Fat

0.59%0.58g

0.97 gvs0.58 g

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

Find Fruits rich in Fat

0.087%0.028g

Saturated Fat

0.27%0.087g

0.028 gvs0.087 g

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

Find Fruits rich in Saturated Fat

11.7%0.19g

Omega 3

13%0.21g

0.19 gvs0.21 g

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

Find Fruits rich in Omega 3

2.17%0.37g

Omega 6

0.36%0.062g

0.37 gvs0.062 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

14.7%19g

Carbohydrate

7.3%9.5g

19 gvs9.5 g

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

Find Fruits rich in Carbohydrate

13.4%9.7g

Sugars

3.7%2.68g

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

9.7 gvs2.68 g

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

Find Fruits rich in Sugars

6.57%4.76g

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]

4.76 gvs1.65 g

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

Find Fruits rich in Fructose

%4.6g

Glucose

%1.5g

4.6 gvs1.5 g

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

Find Fruits rich in Glucose

%0.14g

Sucrose

0.14 gvsNA g

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

Find Fruits rich in Sucrose

27.7%10.5g

Fiber

15.7%5.95g

10.5 gvs5.95 g

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

Find Fruits rich in Fiber

4.93%2.76g

Protein

9.96%5.58g

2.76 gvs5.58 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 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 .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

3.3%0.04mg

Vitamin B1

8.76%0.11mg

Thiamine

0.04 mgvs0.11 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

3.97%0.052mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.052 mgvs0.19 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

8%1.3mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.93 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

11%0.55mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.55 mgvs0.55 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

4.58%0.06mg

Vitamin B6

20%0.26mg

Pyridoxine

0.06 mgvs0.26 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

12.4%49.6μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

49.6 μgvs133 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

46.3%41.7mg

Vitamin C

124%112mg

Ascorbic acid

41.7 mgvs112 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

15.5%2.32mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

2.32 mgvs2.42 mg

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

Find Fruits rich in Vitamin E

32.7%39.3μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

39.3 μgvs161 μg

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

Find Fruits rich in Vitamin K

Minerals

Blackberriesvs Frozen Chopped Broccoli

5.75%57.5mg

Calcium

11%111mg

57.5 mgvs111 mg

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

Find Fruits rich in Calcium

36.4%0.33mg

Copper

8.38%0.075mg

0.33 mgvs0.075 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

15.4%1.23mg

Iron

20%1.6mg

1.23 mgvs1.6 mg

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

Find Fruits rich in Iron

9.45%39.7mg

Magnesium

8.5%35.7mg

39.7 mgvs35.7 mg

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

Find Fruits rich in Magnesium

55.7%1.3mg

Manganese

25.4%0.58mg

1.3 mgvs0.58 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

6.24%43.7mg

Phosphorus

14%99mg

43.7 mgvs99 mg

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

Find Fruits rich in Phosphorus

9.46%321mg

Potassium

12.4%421mg

321 mgvs421 mg

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

Find Fruits rich in Potassium

1.44%0.79μg

Selenium

10%5.56μg

0.79 μgvs5.56 μg

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

Find Fruits rich in Selenium

0.13%2mg

Sodium

3.18%47.6mg

2 mgvs47.6 mg

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

Find Fruits rich in Sodium

9.56%1.05mg

Zinc

8.66%0.95mg

1.05 mgvs0.95 mg

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

Find Fruits rich in Zinc

4.73%175g

Water

4.9%181g

175 gvs181 g

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

Find Fruits rich in Water

Lets compare vitamin content per 7 ounces of Blackberries vs Frozen Chopped Broccoli:

Raw Blackberries have 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Vitamin A, 2.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.7 times more Vitamin C and 4.1 times more Vitamin K than Raw Blackberries.
Both Raw Blackberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin E per 7 oz.
Both Raw Blackberries 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 vs Frozen Chopped Broccoli:

Raw Blackberries have 4.3 times more Copper and 2.2 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.3 times more Iron, 2.3 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium and 24 times more Sodium than Raw Blackberries.
Both Raw Blackberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Blackberries have 1.7 times more Energy, 6 times more Omega 6, 2 times more Carbohydrate, 3.6 times more Sugars, 2.9 times more Fructose and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Protein than Raw Blackberries.
Both Raw Blackberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
Both Raw Blackberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BlackberriesVS Canned Blackberry JuiceFrozen Chopped BroccoliVS Canned Blackberry JuiceBlackberriesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 7 ounces BlackberriesVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: