Comparing Nutrients in 1 kilogram Dark Raisins VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dark Raisins	Boiled Broccoli	Recommended Dietary Allowance
Energy	103% 2990kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	899% 652g	19% 14g	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	479% 347g	10.2% 7.4g	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	% 305g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	118% 45g	87% 33g	38g per day for Men 19-50 years
Protein	59% 33g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	154% 2mg	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	12.5% 50μg	270% 1080μg	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	25.6% 23mg	721% 649mg	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	8% 1.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Boiled Broccoli	Recommended Dietary Allowance
Calcium	62% 620mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	1% 40μg	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	224% 18mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	84.3% 1.94mg	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	140% 980mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	4.18% 155g	24% 893g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 1.7 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 21.6 times more Vitamin B9, 28.2 times more Vitamin C, 12.1 times more Vitamin E and 40.3 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Dark Seedless Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Boiled Broccoli:

• Dark Seedless Raisins have 1.6 times more Calcium, 4.5 times more Copper, 58.5 times more Fluoride, 2.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 2.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Selenium, 1.6 times more Sodium, 1.3 times more Zinc and 5.8 times more Water than Dark Seedless Raisins.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 8.5 times more Energy, 11 times more Carbohydrate, 46.9 times more Sugars, 46.9 times more Fructose, 1.4 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.5 times more Omega 3 than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.