Comparing Nutrients in 14 ounces Golden Raisins VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	41% 1195kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.89% 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	244% 318g	14.6% 19g	130g per day for Men 19-50 years
Sugars	360% 261g	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	% 123g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	23.2% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Golden 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	2.65% 0.032mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	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	99% 1.3mg	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	2.98% 12μg	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	14% 12.7mg	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

	Golden Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	16.8% 0.15mg	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	48.6% 3.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	57.3% 401mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	87% 2961mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.6% 59g	9.8% 363g	3700g per day for Men 19-50 years

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

• Golden Seedless Raisins have 2 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.6 times more Vitamin B1, 22.3 times more Vitamin B9, 17.6 times more Vitamin C, 10.2 times more Vitamin E and 23.2 times more Vitamin K than Golden Seedless Raisins.
• Both Golden 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 Golden Raisins vs Frozen Chopped Broccoli:

• Golden Seedless Raisins have 6 times more Copper, 1.2 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus and 3.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Manganese, 4 times more Selenium, 1.3 times more Zinc and 6.1 times more Water than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Golden Seedless Raisins have 11.6 times more Energy, 16.7 times more Carbohydrate, 48.7 times more Sugars and 41.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Omega 3 than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 14 oz.
• Both Golden Seedless Raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.