Comparing Nutrients in 1 kilogram Dark Raisins VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dark Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	103% 2990kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	899% 652g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	59% 33g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	62% 620mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	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	224% 18mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	4.18% 155g	24.7% 915g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 13.4 times more Vitamin B9, 24.5 times more Vitamin C, 10.2 times more Vitamin E and 23.2 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Frozen Chopped Broccoli:

• Dark Seedless Raisins have 7.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2 times more Phosphorus and 3.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Selenium, 1.3 times more Zinc and 5.9 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Manganese and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 11.5 times more Energy, 16.6 times more Carbohydrate, 48.3 times more Sugars, 41.8 times more Fructose and 1.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3 than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
• Both Dark Seedless Raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.