Comparing Nutrients in 7 ounces Blueberries, canned, light syrup, drainedVS Broccoli

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs Broccoli

6.02%175kcal

Energy

2.33%67.5kcal

175 kcalvs67.5 kcal

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

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0.82%0.79g

Fat

0.76%0.73g

0.79 gvs0.73 g

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

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0.17%0.056g

Saturated Fat

0.71%0.23g

0.056 gvs0.23 g

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

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9.3%0.15g

Omega 3

7.8%0.13g

0.15 gvs0.13 g

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

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1.33%0.23g

Omega 6

0.57%0.097g

0.23 gvs0.097 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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34.6%45g

Carbohydrate

10%13g

45 gvs13 g

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

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47.8%34.6g

Sugars

4.65%3.37g

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

34.6 gvs3.37 g

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

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23%16.7g

Fructose

1.86%1.35g

≤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]

16.7 gvs1.35 g

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

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%17g

Glucose

%0.97g

17 gvs0.97 g

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

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%0.81g

Sucrose

%0.2g

0.81 gvs0.2 g

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

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13.6%5.16g

Fiber

13.6%5.16g

5.16 gvs5.16 g

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

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3.7%2.06g

Protein

10%5.6g

2.06 gvs5.6 g

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

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Vitamins

Blueberries, canned, light syrup, drainedvs Broccoli

0.44%3.97μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

3.97 μgvs61.5 μg

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

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7.6%0.091mg

Vitamin B1

11.7%0.14mg

Thiamine

0.091 mgvs0.14 mg

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

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20%0.26mg

Vitamin B2

18%0.23mg

Riboflavin

0.26 mgvs0.23 mg

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

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4.5%0.72mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs1.27 mg

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

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1.63%0.081mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.081 mgvs1.14 mg

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

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7.48%0.097mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.097 mgvs0.35 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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0.99%3.97μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

3.97 μgvs125 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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1.1%0.99mg

Vitamin C

197%177mg

Ascorbic acid

0.99 mgvs177 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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18.3%2.74mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

2.74 mgvs1.55 mg

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

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33%39.5μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

39.5 μgvs202 μg

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

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Minerals

Blueberries, canned, light syrup, drainedvs Broccoli

1.2%12mg

Calcium

9.33%93mg

12 mgvs93 mg

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

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11.7%0.11mg

Copper

11%0.097mg

0.11 mgvs0.097 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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10.7%0.85mg

Iron

18%1.45mg

0.85 mgvs1.45 mg

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

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1.9%7.94mg

Magnesium

9.92%41.7mg

7.94 mgvs41.7 mg

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

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38%0.87mg

Manganese

18%0.42mg

0.87 mgvs0.42 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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3.4%24mg

Phosphorus

18.7%131mg

24 mgvs131 mg

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

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3.15%107mg

Potassium

18.4%627mg

107 mgvs627 mg

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

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0.36%0.2μg

Selenium

9.02%4.96μg

0.2 μgvs4.96 μg

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

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0.4%5.95mg

Sodium

4.37%65.5mg

5.95 mgvs65.5 mg

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

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1.62%0.18mg

Zinc

7.4%0.81mg

0.18 mgvs0.81 mg

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

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4.06%150g

Water

4.8%177g

150 gvs177 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 Blueberries, canned, light syrup, drained vs Broccoli:

Blueberries, canned, light syrup, drained have 1.8 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 15.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 14 times more Vitamin B5, 3.6 times more Vitamin B6, 31.5 times more Vitamin B9, 178.4 times more Vitamin C and 5.1 times more Vitamin K than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
Both Blueberries, canned, light syrup, drained as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blueberries, canned, light syrup, drained vs Broccoli:

Blueberries, canned, light syrup, drained have 2.1 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 7.8 times more Calcium, 1.7 times more Iron, 5.3 times more Magnesium, 5.5 times more Phosphorus, 5.9 times more Potassium, 25 times more Selenium, 11 times more Sodium and 4.6 times more Zinc than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Raw Broccoli have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Blueberries, canned, light syrup, drained have 2.6 times more Energy, 3.4 times more Carbohydrate, 10.3 times more Sugars and 12.4 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Raw Broccoli have similar amounts of Omega 3 and Fiber per 7 oz.
Both Blueberries, canned, light syrup, drained as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedBroccoliVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Blueberries, canned, light syrup, drainedVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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