Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	8.97% 260kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	180% 234g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	277% 201g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	50% 28g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	32.3% 0.42mg	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	168% 670μg	27.5% 110μg	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	627% 564mg	97% 87mg	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	81.3% 12mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	56% 560mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	63.3% 0.57mg	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	101% 8.1mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	101% 2.33mg	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	71.4% 500mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.4% 753g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 kilogram of Frozen Chopped Broccoli has 26 times more Vitamin A, 2.7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B6, 6.1 times more Vitamin B9, 6.5 times more Vitamin C, 2.1 times more Vitamin E and 15.6 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli and Raspberries, canned, red, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 kilogram of Frozen Chopped Broccoli has 5.1 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 5.6 times more Phosphorus, 2.3 times more Potassium, 28 times more Selenium, 3 times more Zinc and 1.2 times more Water than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4.6 times more Omega 3 and 3.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 3.5 times more Energy, 4.9 times more Carbohydrate and 14.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raspberries, canned, red, heavy syrup pack, solids and liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.