Comparing Nutrients in 14 ounces Raspberries VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raspberries	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.1% 206kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	24% 17.5g	7.6% 5.5g	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	13% 9.33g	4.05% 2.94g	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	% 7.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.32g	g per day for Men 19-50 years
Fiber	68% 25.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45.4% 13.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	107% 429μg	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	116% 104mg	286% 258mg	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	23% 3.45mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	34.2% 2.74mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	33.5% 0.77mg	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	16.4% 115mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B5, 3.6 times more Vitamin B6, 5.1 times more Vitamin B9, 2.5 times more Vitamin C, 1.7 times more Vitamin E and 18.1 times more Vitamin K than Raw Raspberries.
• Both Raw Raspberries and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Raspberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raspberries vs Boiled Broccoli:

• Raw Raspberries have 1.5 times more Copper and 3.5 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Calcium, 2.3 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium and 41 times more Sodium than Raw Raspberries.
• Both Raw Raspberries and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Raspberries have 1.5 times more Energy, 4.9 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Sugars, 3.2 times more Fructose and 2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Protein than Raw Raspberries.
• Both Raw Raspberries and Boiled and Drained Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Raw Raspberries as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.