Comparing Nutrients in 14 ounces Sweetened Red Frozen Raspberries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Broccoli	Recommended Dietary Allowance
Energy	14% 409kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	119% 86.4g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	46% 17.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	53.4% 0.69mg	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	25.8% 103μg	62.5% 250μg	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	72.8% 65.5mg	393% 354mg	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	19% 2.86mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	21.6% 0.19mg	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	32.2% 2.58mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	36.2% 0.83mg	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	9.64% 67.5mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.8% 289g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Red Frozen Raspberries vs Broccoli:

• Raw Broccoli contains 10.3 times more Vitamin A, 3.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 5.1 times more Vitamin B6, 2.4 times more Vitamin B9, 5.4 times more Vitamin C and 15.6 times more Vitamin K than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Sweetened Red Frozen Raspberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Red Frozen Raspberries vs Broccoli:

• Sweetened Red Frozen Raspberries have 2.1 times more Copper and 3.1 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Calcium, 1.6 times more Magnesium, 3.9 times more Phosphorus, 2.8 times more Potassium, 8.3 times more Selenium, 33 times more Sodium and 2.3 times more Zinc than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Broccoli have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Red Frozen Raspberries have 3 times more Energy, 3.9 times more Carbohydrate, 12.8 times more Sugars and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Omega 3 and 4 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.