Comparing Nutrients in 14 ounces Dark Raisins VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dark Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	41% 1187kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	14.6% 19g	130g per day for Men 19-50 years
Sugars	357% 259g	7.4% 5.36g	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	190% 138g	4.54% 3.3g	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	% 121g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47% 18g	31.3% 12g	38g per day for Men 19-50 years
Protein	23.4% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	39.7% 0.52mg	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	4.96% 20μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24.6% 246mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	23.2% 928μg	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	89% 7.1mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	50.7% 1.17mg	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	55.6% 389mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Raisins vs Frozen Chopped Broccoli:

• Dark Seedless Raisins have 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 13.4 times more Vitamin B9, 24.5 times more Vitamin C, 10.2 times more Vitamin E and 23.2 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dark Raisins vs Frozen Chopped Broccoli:

• Dark Seedless Raisins have 7.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2 times more Phosphorus and 3.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Selenium, 1.3 times more Zinc and 5.9 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Manganese and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Seedless Raisins have 11.5 times more Energy, 16.6 times more Carbohydrate, 48.3 times more Sugars, 41.8 times more Fructose and 1.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3 than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
• Both Dark Seedless Raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.