Comparing Nutrients in 1 kilogram Dark Raisins VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Dark Raisins	Broccoli	Recommended Dietary Allowance
Energy	103% 2990kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	610% 793g	51% 66.4g	130g per day for Men 19-50 years
Sugars	899% 652g	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	479% 347g	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	% 305g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	118% 45g	68.4% 26g	38g per day for Men 19-50 years
Protein	59% 33g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	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	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	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	25.6% 23mg	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	8% 1.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Broccoli	Recommended Dietary Allowance
Calcium	62% 620mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	54.4% 0.49mg	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	91% 7.3mg	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	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	140% 980mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	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	17.3% 260mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	37.3% 4.1mg	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 Broccoli:

• Dark Seedless Raisins have 1.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 12.6 times more Vitamin B9, 38.8 times more Vitamin C, 6.5 times more Vitamin E and 29 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Dark Seedless Raisins as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Broccoli:

• Dark Seedless Raisins have 1.3 times more Calcium, 5.6 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Selenium, 1.3 times more Sodium and 5.8 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Broccoli have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 8.8 times more Energy, 11.9 times more Carbohydrate, 38.3 times more Sugars, 51 times more Fructose and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Omega 3 than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Broccoli have similar amounts of Protein per 1 kg.
• Both Dark Seedless Raisins as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.