Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Seedless Raspberries Puree	Broccoli Raab	Recommended Dietary Allowance
Energy	14% 410kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	22% 28.5g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.1g	g per day for Men 19-50 years
Fiber	23.7% 9g	71% 27g	38g per day for Men 19-50 years
Protein	18.2% 10g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	24.2% 897g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Seedless Raspberries Puree vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Broccoli Raab provide similar amounts of Vitamin B5 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 Broccoli Raab:

• 1 kilogram of Seedless Raspberries Puree has 1.6 times more Copper than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 7.7 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.7 times more Phosphorus, 8.3 times more Sodium and 4.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Broccoli Raab 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 2.8 times more Carbohydrate, 15.9 times more Sugars and 17.9 times more Fructose than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 4 times more Omega 3, 3 times more Fiber and 3.1 times more Protein than Seedless Raspberries Puree.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Seedless Raspberries Puree as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.