Comparing Nutrients in 14 ounces Boiled Broccoli VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled Broccoli	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	4.8% 139kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	162% 211g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	209% 152g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	110% 79.8g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	% 68g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 4.1g	g per day for Men 19-50 years
Fiber	34.5% 13g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	17% 9.45g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	168% 151mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	16% 159mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	806% 18.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	138% 4675mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	9.57% 354g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Raspberry Juice Concentrate:

• Boiled and Drained Broccoli has more Vitamin A, 12 times more Vitamin B9, 1.7 times more Vitamin C and 24.2 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 4 times more Vitamin B1, 2.8 times more Vitamin B2, 7 times more Vitamin B3 and 4.4 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raspberry Juice Concentrate have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Raspberry Juice Concentrate:

• Boiled and Drained Broccoli has 4.1 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.4 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 5.3 times more Magnesium, 24.1 times more Manganese, 1.5 times more Phosphorus, 4 times more Potassium and 2.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 39.7 times more Omega 3 and 3 times more Fiber than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 6.3 times more Energy, 3.3 times more Fat, 7.4 times more Carbohydrate, 27.5 times more Sugars, 27.2 times more Fructose and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.