Comparing Nutrients in 1 kilogram Raspberries, canned, red, heavy syrup pack, solids and liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	31.4% 910kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	180% 234g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	277% 201g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	15% 8.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	27.5% 110μg	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	97% 87mg	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	39.3% 5.9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	52.5% 4.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	13% 90mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.4% 753g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3.2 times more Vitamin B1, 4 times more Vitamin B2, 2.5 times more Vitamin B5, 4.8 times more Vitamin B6, 9.8 times more Vitamin B9, 7.5 times more Vitamin C, 2.5 times more Vitamin E and 27.1 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids 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 Raspberries, canned, red, heavy syrup pack, solids and liquids vs Boiled Broccoli:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.2 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.6 times more Iron, 1.8 times more Magnesium, 7.4 times more Phosphorus, 3.1 times more Potassium, 16 times more Selenium, 13.7 times more Sodium and 2.8 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Boiled and Drained Broccoli have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 2.6 times more Energy, 3.3 times more Carbohydrate and 14.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.2 times more Omega 3 and 2.9 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.