Comparing Nutrients in 14 ounces Frozen Raspberries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Raspberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	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	0.35% 0.06g	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	38.3% 50g	14.6% 19g	130g per day for Men 19-50 years
Sugars	36% 26g	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	17.7% 13g	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	% 11.4g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.75g	NA	g per day for Men 19-50 years
Fiber	45% 17g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	27.8% 111μg	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	77.6% 70mg	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	20% 2.98mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Raspberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	37.7% 3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	17% 119mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.1% 337g	9.8% 363g	3700g per day for Men 19-50 years

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

• Red Frozen Raspberries have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9, 3.2 times more Vitamin C and 1.6 times more Vitamin E than Red Frozen Raspberries.
• Both Red Frozen Raspberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 14 oz.
• Both Red Frozen Raspberries 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 Frozen Raspberries vs Frozen Chopped Broccoli:

• Red Frozen Raspberries have 2.4 times more Copper, 1.3 times more Magnesium and 2.1 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 1.7 times more Phosphorus, 6 times more Sodium and 1.5 times more Zinc than Red Frozen Raspberries.
• Both Red Frozen Raspberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Red Frozen Raspberries have 2.2 times more Energy, 2.6 times more Carbohydrate, 4.8 times more Sugars, 3.9 times more Fructose and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Omega 3 and 2.4 times more Protein than Red Frozen Raspberries.
• Both Red Frozen Raspberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.