Comparing Nutrients in 1 kilogram Boiled Broccoli VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Boiled Broccoli	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	12% 350kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	144% 188g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	63% 24g	38g per day for Men 19-50 years
Protein	42.5% 24g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	9.23% 0.12mg	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	270% 1080μg	7.5% 30μg	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	721% 649mg	111% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	40% 400mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	77% 1.77mg	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	96% 670mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 893g	21.6% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Gooseberries, canned, light syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 kilogram of Boiled Broccoli has 11 times more Vitamin A, 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 16.7 times more Vitamin B6, 36 times more Vitamin B9 and 6.5 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 kilogram of Boiled Broccoli has 2.5 times more Calcium, 2 times more Iron, 3.5 times more Magnesium, 9.6 times more Phosphorus, 3.8 times more Potassium, 4 times more Selenium, 20.5 times more Sodium and 4.1 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 kg of Gooseberries, canned, light syrup pack, solids and liquids contains 3.6 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Gooseberries, canned, light syrup pack, solids and liquids contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 7.4 times more Omega 3, 1.4 times more Fiber and 3.7 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 kg of Gooseberries, canned, light syrup pack, solids and liquids contains 2.1 times more Energy and 2.6 times more Carbohydrate than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.