Comparing Nutrients in 14 ounces Raspberries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raspberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.1% 206kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.3% 0.052g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	24% 17.5g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	15% 0.13mg	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	34.2% 2.74mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Raspberries versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Raspberries have 1.3 times more Vitamin B3 and 1.2 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B6, 2.7 times more Vitamin B9, 1.5 times more Vitamin C, 1.5 times more Vitamin E and 11.3 times more Vitamin K than Raw Raspberries.
• 14 ounces of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raspberries vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Raspberries have 2.6 times more Copper, 1.7 times more Magnesium, 3 times more Manganese and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Calcium and 1.7 times more Phosphorus than Raw Raspberries.
• Both Raspberries and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Potassium and Water per 14 ounces.
• Both Raw Raspberries as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberries have 3 times more Omega 3, 2.2 times more Carbohydrate, 3 times more Sugars and 2.2 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.6 times more Protein than Raw Raspberries.
• Both Raw Raspberries as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.