Comparing Nutrients in 1 kilogram Broccoli VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Broccoli	Golden Raisins	Recommended Dietary Allowance
Energy	11.7% 340kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	616% 800g	130g per day for Men 19-50 years
Sugars	23.4% 17g	906% 657g	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	9.38% 6.8g	479% 347g	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	% 310g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	50.4% 28g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Golden Raisins	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	248% 3.23mg	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	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	991% 892mg	35.6% 32mg	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	52% 7.8mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Golden Raisins	Recommended Dietary Allowance
Calcium	47% 470mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	253% 2.28mg	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	91% 7.3mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	98% 2.26mg	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	94% 660mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24% 893g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Golden Raisins:

• Raw Broccoli has more Vitamin A, 8.9 times more Vitamin B1, 21 times more Vitamin B9, 27.9 times more Vitamin C, 6.5 times more Vitamin E and 29 times more Vitamin K than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Golden Raisins:

• Raw Broccoli has 3.6 times more Selenium, 1.4 times more Sodium and 6 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.4 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 2.4 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Golden Seedless Raisins have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 3.3 times more Omega 3 than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 8.9 times more Energy, 12.1 times more Carbohydrate, 38.6 times more Sugars, 51 times more Fructose and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Golden Seedless Raisins have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.