Comparing Nutrients in 1 kilogram Passion-fruit, Purple VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Passion-fruit, Purple	Broccoli	Recommended Dietary Allowance
Energy	33.4% 970kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	51% 66.4g	130g per day for Men 19-50 years
Sugars	154% 112g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	274% 104g	68.4% 26g	38g per day for Men 19-50 years
Protein	39.3% 22g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Broccoli	Recommended Dietary Allowance
Vitamin A	71% 640μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	135% 1.75mg	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	35% 140μg	158% 630μg	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	333% 300mg	991% 892mg	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	1.33% 0.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	54.4% 0.49mg	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	200% 16mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	97% 680mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.7% 729g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Passion-fruit, Purple vs Broccoli:

• Raw Passion-fruit, Purple has 2.1 times more Vitamin A and 2.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B1, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9, 3 times more Vitamin C, 39 times more Vitamin E and 145.1 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Passion-fruit, Purple as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Passion-fruit, Purple vs Broccoli:

• Raw Passion-fruit, Purple has 1.8 times more Copper, 2.2 times more Iron and 1.4 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 4.2 times more Selenium and 4.1 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Broccoli have similar amounts of Phosphorus, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Passion-fruit, Purple has 2.9 times more Energy, 8.4 times more Omega 6, 3.5 times more Carbohydrate, 6.6 times more Sugars and 4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3 and 1.3 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.