Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Raspberry Juice Concentrate	Broccoli	Recommended Dietary Allowance
Energy	30.2% 877kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	209% 152g	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	110% 79.8g	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	% 68g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	21.5% 12g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Broccoli	Recommended Dietary Allowance
Calcium	38.5% 385mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	57.5% 4.6mg	36.2% 2.9mg	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	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	56.7% 397mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.4% 163g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 6.1 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 7 times more Vitamin B9, 2.3 times more Vitamin C and 13 times more Vitamin E than Raspberry Juice Concentrate.

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

• Raspberry Juice Concentrate has 2.1 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 22.2 times more Manganese, 1.5 times more Phosphorus, 3.7 times more Potassium and 3.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 6.5 times more Energy, 3.6 times more Fat, 8 times more Carbohydrate, 22.5 times more Sugars and 29.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 21 times more Omega 3 and 2.4 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Raspberry Juice Concentrate as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.