Comparing Nutrients in 1 kilogram Dark Raisins VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dark Raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	103% 2990kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	41% 53.5g	130g per day for Men 19-50 years
Sugars	899% 652g	20.3% 14.7g	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	NA	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	NA	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	12.5% 50μg	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	62% 620mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.18% 155g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Raisins versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dark Raisins has 1.5 times more Vitamin B1 and 1.7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 18.8 times more Vitamin B9, 29.7 times more Vitamin C, 11.3 times more Vitamin E and 29 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Raisins and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Dark Seedless Raisins as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dark Raisins has 1.5 times more Calcium, 7.6 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus and 3 times more Potassium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.2 times more Selenium and 5.9 times more Water than Dark Seedless Raisins.
• Both Dark Raisins and Frozen Broccoli Spears contain similar levels of Manganese and Zinc per one kilogram.
• 1 kilogram of Dark Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Raisins has 10.3 times more Energy, 14.8 times more Carbohydrate, 44.3 times more Sugars and 1.5 times more Fiber than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 8.9 times more Omega 3 than Dark Seedless Raisins.
• Both Dark Raisins and Frozen Broccoli Spears offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Dark Raisins provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Dark Seedless Raisins as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.