Comparing Nutrients in 1 kilogram Frozen Boysenberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Boysenberries	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	22% 28.5g	130g per day for Men 19-50 years
Sugars	95% 69g	5.24% 3.8g	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	NA	2.34% 1.7g	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	139% 53g	71% 27g	38g per day for Men 19-50 years
Protein	19.6% 11g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	132% 1.7mg	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	158% 630μg	208% 830μg	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	34.4% 31mg	224% 202mg	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	58% 8.7mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	27% 270mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	46.7% 0.42mg	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	106% 8.5mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	172% 3.95mg	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	38.6% 270mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23.2% 859g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Boysenberries versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Boysenberries vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 43.7 times more Vitamin A, 3.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, 6.5 times more Vitamin C, 1.9 times more Vitamin E and 28.7 times more Vitamin K than Frozen Boysenberries.
• 1 kilogram of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Frozen Boysenberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Boysenberries vs Broccoli Raab:

• 1 kilogram of Frozen Boysenberries has 1.9 times more Copper and 1.4 times more Manganese than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 4 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 33 times more Sodium and 3.5 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Broccoli Raab contain similar levels of Water per one kilogram.
• Both Frozen Boysenberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Boysenberries has 4.3 times more Carbohydrate, 18.1 times more Sugars and 2 times more Fiber than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.8 times more Omega 3 and 2.9 times more Protein than Frozen Boysenberries.
• 1 kilogram of Frozen Boysenberries provide inadequate amounts of Protein
• Both Frozen Boysenberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.