Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Energy	30.2% 877kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	22% 28.5g	130g per day for Men 19-50 years
Sugars	209% 152g	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	110% 79.8g	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	% 68g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.32g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	34.5% 13g	38g per day for Men 19-50 years
Protein	21.5% 12g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	61% 0.79mg	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	8.93% 35.7μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	168% 151mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	38.5% 385mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	57.5% 4.6mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	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	56.7% 397mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.4% 163g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberry Juice Concentrate vs Boiled Broccoli:

• Raspberry Juice Concentrate has 4 times more Vitamin B1, 2.8 times more Vitamin B2, 7 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 12 times more Vitamin B9, 1.7 times more Vitamin C and 24.2 times more Vitamin E than Raspberry Juice Concentrate.

Comparing minerals per 14 ounces for Raspberry Juice Concentrate vs Boiled Broccoli:

• Raspberry Juice Concentrate has 2.4 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 5.3 times more Magnesium, 24.1 times more Manganese, 1.5 times more Phosphorus, 4 times more Potassium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 6.3 times more Energy, 3.3 times more Fat, 7.4 times more Carbohydrate, 27.5 times more Sugars, 27.2 times more Fructose and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 39.7 times more Omega 3 and 3 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.