Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	9.66% 280kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	61.5% 80g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	83.3% 60.4g	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	42% 30.5g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	23.7% 9g	38g per day for Men 19-50 years
Protein	55.4% 31g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	46% 0.6mg	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	140% 560μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	71% 64mg	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	88% 13mg	103% 15.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	33% 330mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	75.6% 0.68mg	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	76.3% 6.1mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	149% 3.43mg	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	70% 490mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.3 times more Vitamin C than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.6 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium, 2.5 times more Phosphorus and 1.6 times more Zinc than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 2 times more Copper, 1.8 times more Iron and 1.5 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.3 times more Fiber and 3 times more Protein than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.5 times more Carbohydrate and 4.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.