Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Seedless Raspberries Puree	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	14% 410kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	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	42% 30.5g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	18.2% 10g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	72.5% 290μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 64mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	103% 15.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	47.8% 0.43mg	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	135% 11mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	141% 3.25mg	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	28.6% 200mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.2% 897g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Seedless Raspberries Puree vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Seedless Raspberries Puree has 1.6 times more Vitamin B1 and 1.2 times more Vitamin B2 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 25.5 times more Vitamin A, 2.2 times more Vitamin B6 and 6.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per one kilogram.
• 1 kilogram of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 1 kilogram for Seedless Raspberries Puree vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Seedless Raspberries Puree has 1.6 times more Copper and 1.8 times more Iron than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.6 times more Calcium, 1.3 times more Magnesium, 2.8 times more Phosphorus and 1.7 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Spears Frozen Broccoli contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seedless Raspberries Puree has 1.5 times more Carbohydrate and 4.1 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.3 times more Fiber and 3 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Seedless Raspberries Puree as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.