Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	3.83% 111kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	33% 24g	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	NA	16.7% 12g	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	NA	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.23% 4.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	18.3% 0.24mg	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	55.6% 222μg	28.8% 115μg	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	177% 159mg	28.2% 25.4mg	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	35% 5.24mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	59% 1.36mg	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	27.8% 194mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.62% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 14 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.3 times more Vitamin C than Seedless Raspberries Puree.
• While 14 oz of Seedless Raspberries Puree contain 1.6 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 14 ounces.
• 14 ounces of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Calcium, 2.5 times more Phosphorus and 1.6 times more Zinc than Seedless Raspberries Puree.
• While 14 oz of Seedless Raspberries Puree contain 2 times more Copper, 1.8 times more Iron and 1.5 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Fiber and 3 times more Protein than Seedless Raspberries Puree.
• While 14 oz of Seedless Raspberries Puree contain 1.5 times more Carbohydrate and 4.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in 14 ounces.