Comparing Nutrients in 14 ounces Broccoli VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	4.65% 135kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	% 11g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.71g	g per day for Men 19-50 years
Fiber	27% 10.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20% 11g	7.23% 4.05g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.62% 356g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 13.9 times more Vitamin C than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.3 times more Vitamin B1 and 2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Seedless Raspberries Puree have similar amounts of Vitamin B2 per 14 oz.

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

• Raw Broccoli has 3.4 times more Calcium, 1.4 times more Magnesium, 3.3 times more Phosphorus, 1.9 times more Potassium, 8.3 times more Sodium and 2.3 times more Zinc than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.4 times more Copper, 1.5 times more Iron and 1.6 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Seedless Raspberries Puree have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.3 times more Omega 3, 2.9 times more Fiber and 2.8 times more Protein than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 3.6 times more Sugars and 4.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Seedless Raspberries Puree have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Broccoli as well as Seedless Raspberries Puree have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.