Comparing Nutrients in 1 kilogram Golden Raisins VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	104% 3010kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 800g	41% 53.5g	130g per day for Men 19-50 years
Sugars	906% 657g	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	% 310g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	7.5% 30μg	140% 560μg	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	35.6% 32mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	64% 640mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	37.8% 0.34mg	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	123% 9.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	97% 2.23mg	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	144% 1010mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	219% 7460mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	4.03% 149g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Golden Raisins has 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 6.9 times more Vitamin B1, 18.7 times more Vitamin B9, 12.5 times more Vitamin C, 11 times more Vitamin E and 25.2 times more Vitamin K than Golden Seedless Raisins.
• 1 kilogram of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Golden Raisins has 1.9 times more Calcium, 6.7 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 6.1 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per one kilogram.
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Golden Raisins has 10.8 times more Energy, 15 times more Carbohydrate and 44.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.2 times more Omega 3 than Golden Seedless Raisins.
• Both Golden Raisins and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Golden Raisins provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.