Comparing Nutrients in 14 ounces Raspberries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Raspberries	Broccoli	Recommended Dietary Allowance
Energy	7.1% 206kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	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	36.5% 47.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	13% 9.33g	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	% 7.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.4g	g per day for Men 19-50 years
Fiber	68% 25.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	53.4% 0.69mg	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	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	116% 104mg	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	23% 3.45mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	34.2% 2.74mg	36.2% 2.9mg	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	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	16.4% 115mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	15% 1.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 15.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 3 times more Vitamin B9, 3.4 times more Vitamin C and 13 times more Vitamin K than Raw Raspberries.
• Both Raw Raspberries and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin E per 14 oz.
• Both Raw Raspberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raspberries vs Broccoli:

• Raw Raspberries have 1.8 times more Copper and 3.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Calcium, 2.3 times more Phosphorus, 2.1 times more Potassium, 12.5 times more Selenium and 33 times more Sodium than Raw Raspberries.
• Both Raw Raspberries and Raw 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, 2 times more Omega 3, 5.1 times more Omega 6, 1.8 times more Carbohydrate, 2.6 times more Sugars, 3.5 times more Fructose and 2.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Protein than Raw Raspberries.
• Both Raw Raspberries as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.