Comparing Nutrients in 1 kilogram Broccoli VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Broccoli	Raspberries Puree	Recommended Dietary Allowance
Energy	11.7% 340kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	88.5% 115g	130g per day for Men 19-50 years
Sugars	23.4% 17g	90% 65.6g	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	45.5% 33g	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	% 30.5g	g per day for Men 19-50 years
Sucrose	% 1g	% 2.1g	g per day for Men 19-50 years
Fiber	68.4% 26g	113% 43g	38g per day for Men 19-50 years
Protein	50.4% 28g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	28.5% 0.37mg	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	75% 300μg	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	991% 892mg	162% 146mg	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	52% 7.8mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raspberries Puree	Recommended Dietary Allowance
Calcium	47% 470mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	96% 0.86mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	294% 6.76mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24% 893g	23.2% 859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Raspberries Puree:

• Raw Broccoli has 6.2 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.1 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raw Broccoli and Raspberries Puree with Seeds have similar amounts of Vitamin B1 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Raspberries Puree:

• Raw Broccoli has 2 times more Calcium, 2.2 times more Phosphorus, 1.6 times more Potassium, 8.3 times more Sodium and 1.3 times more Zinc than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.8 times more Copper and 3.2 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Raspberries Puree with Seeds have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.3 times more Omega 3 and 2.6 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.6 times more Energy, 2.6 times more Fat, 1.7 times more Carbohydrate, 3.9 times more Sugars, 4.9 times more Fructose and 1.7 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.